CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
—
3 Rounds of:
10 Good Mornings (PVC then 20/15kg Bar)
15 KB Swings
20 Walking Lunges
—
400m Run
Weightlifting
Deadlift (5-5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
For TOTAL Reps, with a rolling clock:
0 to 2 Minutes AMRAP Sit-ups
2 to 5 Minutes AMRAP Deadlifts
5 to 7 Minutes AMRAP Sit-ups
7-10 Minutes AMRAP Deadlifts
Your score is the total reps you perform, one single score, keep a cumulative score – don’t do any wired funky counting.
RX+: 120/80kg T2B not Sit-ups
RX: 100/60kg K2E not Sit-ups
1: 80/40kg
2: 50/30kg