CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
2 Rounds of
6 Squat Get-ups, Alt. Legs
8 A-Frame Press-ups
10 Train Track Alt. Lunges
(39 Mins required for the Metcon)
Metcon
WOD 1 – Rainhill gone bad
5 minute rest
WOD 2 – AMRAP in 10 Min
5 minute rest
WOD 3 – 2 Rounds of AMRAP in 1 Min
Rainhill Gone Bad (AMRAP – Reps)
3 round for max reps:
1 min Wall Ball (@10/6kg)
1 min KB swing (@20/12kg)
1 min Box jump (@24″/20″)
1 min STOH (@30/20kg)
1 min Calorie row
1 min rest
Metcon (AMRAP – Reps)
AMRAP in 10 Mins:
6 Front rack plate transverse lunges
12 Plate GTOH
24 Plate Russin twists (@20/15kg)
Metcon (2 Rounds for reps)
1 minute max reps
Plate OH high knee sprints (@10/5kg)
Straight into
1 minute max reps
Toe tap sprints on and off plate