CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
3 Rounds
15 KB Swings
10 KB Shrugs
10 Ring Rows
Front Rack Mobility
Points of Performance overview
Weightlifting
Power Clean (5-5-5-5-5 T&G)
You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minute of:
9 Barbell STOH
6 Box Jumps
Rx: 60/45kg
2: 45/35kg
1: <= 35/25kg