CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobs
– 10 Air Squats
– Hip Rotations x10 both legs & directions
– Grass Hoppers x10
– Duck Walk x10
– Over / Under Fence x8
– 10 Air Squats
Shoulder Mobs
– Band O/H 5×5 Sec Hold
– 10 PVC Dislocates
O/H Squat Pounts of Performance
– 10 O/Head Squats with PVC resting in open & flat palms – if you fail the squats you need further mobility work
Weightlifting
Overhead Squat (5×5)
You have 5 sets to practise your OH Squat Tekkers – DO NOT GO HEAVY! Learn the technique!
Metcon
Metcon (Time)
Partner Karen – 300 Wall Balls For Time
RX: 10/8kg to 10′