CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds of
5 Press-ups
5 A-Frame Press-ups
5 K2Es
5 Mins to Warm-up to working weight for the skill…
Weightlifting
Shoulder Complex (5 x 3-2-1)
5 Rds of
3 Strict Press
2 Push Press
1 Pusb Jerk
1 Bar only and you must complete the whole complex for it to count.
Metcon
Metcon (Time)
50 Jump Lunges (25/leg)
50 Pull-ups
50 Push Press
50 Hip Extension
50 Burpees
20 Min Cap
RX: 40/25kg
2: 30/20kg
1: 20/15kg