CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Calf Mobility
10 PVC Pipe Thrusters (Demo Points of performance)
6 x 5 second paused Goblet Squats
10 PVC Pipe behind the neck presses
Weightlifting
Thruster (3-3-3-3-3)
15 Minute Time Limit
You have 5 sets to work to a heavy set of 3 reps.
Metcon
Metcon (Time)
Partner ‘Viking Fran’
21-15-9
Cal Row
Thrusters
Pull Ups
Rx – 45/30kg
1- 30/22.5kg
2- 20/15kg