CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
Points of Performance Overview
2 Rounds of
5 High Hang Power Cleans 20/15kg
5 Hang Cleans 20/15kg
5 Cleans 20/15kg
Weightlifting
Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1)
Complex High Hang Clean, Hang Clean, Clean – 4 Mins/Rd
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute ladder:
Single arm DB box step over (1 in left hand, 1 in right, 2 in left hand, 2 in right etc)
E2MOM 8 alternating single arm DB C&J (@22.5/15)