19-December-2016 – CrossFit

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″