CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
3 Rounds
20 Walking Lunges PVC O/H
15 KB Swings
Weightlifting
BB O/Head Front Alt. Lunge (20-20-20)
Perform the lunge on the spot, always stepping the lunging leg forward, then returning it back to centre. Perform 20 Reps total, alternate the lunging leg each rep.
Metcon
Metcon (AMRAP – Rounds)
In Pairs – Complete as many rounds as possible in 20 minutes of:
15 Burpees
30/20 Cal Row
Partner 1 starts on Burpees
Partner 2 starts on Row
Swap each round