CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute: 20 rotation then 20 forward ea. leg
– Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg
– 10 squat get-ups (no hands) alt. legs
3 Rounds of:
10 PVC Power Snatch
10 PVC O/H Squats
15 KB Swings
Weightlifting
Snatch & O/H Squat (5-5-5-3-1-1-1 – Snatch then O/H Squat)
3 Minute Rolling Clock. Perform a snatch with the catch below parallel, stand up and perform an overhead squat.
Metcon
DB Isabel
Rest 5 Mins
5 Mins AMRAP DUs
DB Isabel (Time)
60 DB snatches for time. Perform 30 on one side before doing the second 30 on the other side.
Rx: 22.5/15kg
2: 15/10kg
1: 10/7.5kg
5 Mins AMRAP Double Unders (AMRAP – Reps)
You have 5 mins to perform as many double unders as possible.
Every double under counts.
Break your time up as you see fit.