CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
2 Rounds of:
200m Run
5 Back Squats
8 Good Mornings
10 KB Swings
Weightlifting
Back Squat (10-8-5-5-5 on a 4 min rolling clock)
Metcon
Metcon (Time)
4 Rounds
15 Push Jerks
7 Front Rack BB Lunges
08 Hang Cleans
Rx+ – 70/45kg
Rx -60/35kg
2 – 50/27.7
1- 40/22.5
1 Barbell only, and all Barbells must be cleaned from the floor.