CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
20 Gondola Stretch /arm
3x
10 Single Arm KB Swings /arm
10 PVC Good Mornings
Weightlifting
Kettlebell Clean (5-5-5-5-5)
This is a technique session – don’t go heavy and snap yo shit up
Metcon
Hammer (Short) (Time)
3 Rounds for time of:
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull-ups
Rest 90 Seconds
RX: 60/45kg
2: 45/30kg
1: 30/20kg