CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Groin Mobility
Sumo DL Points of Performance
3 Rounds of:
10 Sumo Deadlifts (Empty Bar)
10 Good Mornings
15 KB Swings
Weightlifting
Sumo Deadlift (5-5-5-5-5 T&G)
You will have a four minute window to perform your set, rest and increase weight for the next set. (20 Mins)
Metcon
18.0 (Time)
21-15-9
Dumbbell snatch
Burpee
Rx: 22.5/15kg
2: 15/12.5kg
1: 12.5/10kg
Movement standards:
All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
Feet must be kept together on the burpees, any stepping will render the workout scaled.