CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Posterior Chain / Hip Mobility using a plyo box – 20 reps of each movment per leg, then:
3x
10 Air Squats
10 Dumbbell Shrugs
5 Burpees
Weightlifting
Hang Clean w/ Dumbbells (GVT 10×10, 60 seconds rest)
Metcon
The JK (Time)
18-12-16
Deadlift
Box Jump
Calorie Row
75% of body weight for Deadlift
Rower to be set at resistance 6
Box height 24/20″