CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Glute Mobility/Squat Therapy
OHS Prep Work
Weightlifting
Overhead Squat (5×5)
20 Minute Time Limit
You have 5 sets to practise your OH Squat Tekkers – DO NOT GO HEAVY! Learn the technique!
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
10 Box Jumps or Step Ups
10 STOH (Clean 1st rep)
10 TTB or Sit Ups
Rx+ 70/45kg
Rx 60/40kg
1) 45/25kg
2) 30/15kg
If you drop or dump the bar AT ALL…….There is a 10 burpee penalty per drop! That MUST/WILL be carried after the WOD!
Scoring is Rounds and Reps
Metcon (Distance)
***Optional Finisher***
Max Distance Row in 1 Min