CrossFit Trafford – CrossFit
Warm-up
Dynamic Warm-up (No Measure)
High knees
Chicken feet
Butt flicks
Small skips
High skips
Lunge jumps
Lizard Crawl
Weightlifting
Kettlebell Clean & Press Complex (5×5,5/arm)
KB Complex – 5x
5 Cleans THEN 5 Presses
Perform the full complex and then swap arms.
Metcon
Metcon (AMRAP – Reps)
Complete 5 Rounds of:
KB Goblet Squats 20/16kg – Max Reps in 30 Seconds
Rest 30 Seconds
Ice Sakters – Max Reps in 30 Seconds
Rest 30 Seconds
Knees to Elbow – Max Reps in 30 Seconds
Rest 30 Seconds
Your score is the total cumulative reps for all movments over the 5 rounds.