CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
– Hip / Groin
2 Rounds of:
10/leg SLDL w/ KB
10 Good Mornings 20/15kg
16 Walking Lunges
Weightlifting
Back Squat (8-6-3-1-1-1 w/ 4 Min Windows)
Metcon
Nookie (AMRAP – Rounds and Reps)
20 Minute AMRAP
7 Cleans
7 Push Press
7 Back Squat
200m Run
Rx: 40/25kg
2: 30/20kg
1: 20/15kg