CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
20m Bear Crawl
5 Inch Worms w/ Press-up
5 Hindu Press-ups
Group Push Jerk Drills:
5x Jump
5x Above + land in a partial squat
5x Above + hands in rack position
5x Above + hands punch to the sky
Weightlifting
Push Jerk w/ Dumbbells (12-12-12-12-12)
You have 5 sets to work to a heavy set of 12 reps.
Metcon
Metcon (Time)
21-15-9-6-3
Back Squat (From floor)
DB Floor Press
*You must perform a 200m Run after each set (finishing with a run)
*If you put the Bar / DB down mid-set you must perform 5 burpees before you continue.
RX+: Body Weight Bar / 30/22.2kg
RX: 75% Body Weight Bar / 20/15kg
2: 50% Body Weight Bar / 15/10kg DB
1: 35% Body Weight Bar / 10/7.5kg DB