CrossFit Trafford – CrossFit
Happy Birthday Bob! Enjoy this one LAD x
Warm-up
Warm-up (No Measure)
1 Round of Hip Mobility
20 Forward /each leg
20 Diagonal Reach /each leg
20 Standing Hip Drive /each leg
15 Minutes to Warm-up Cleans, Front Squats, PP and Back Squat.
Metcon
Metcon (Time)
Hampson
Buy – In = 10 Turkish Get Ups
5 Rounds of
3 Power Cleans
6 Pause Front Squats (5 Seconds)
1 Push Press
6 Back Squat
1 Push Press
6 Deadlifts
1 Min Rest/Round
Cash – Out = 200m Run
RX: 60/45kg
2: 45/35kg
1: 30/25kg