CrossFit Trafford – CrossFit
Notes
DO NOT ATTEND IF RUNNING THE 10km
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
3 Rounds of:
10/leg SLDL w/ KB
5 Power Cleans 20/15kg
5 Front Squat (from floor) 20/15kg
10 Mins to build up to working weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner, IGYG each movement.
AMRAP in 30 Minutes of:
3 DL
3 Power Cleans
3 Front Squat
400m Medball Carry 10/6kg (Together)
Rx: 60/40kg
2: 45/32.5kg
1: 30/25kg