Announcements
End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep
CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
5 mins
Hip and Glute Mobility
2 Rounds of:
10 Plate GTOH (10/5kg)
20 KB Swings
30 Walking Lunges
Weightlifting
Overhead Squat (20 Minutes – Working in Sets of 5)
Metcon
Metcon (Time)
In teams of 4 work through:
50-40-30-20-10
Cal Row
Pull-ups
Back Squat
Plate GTOH 20/15kg
Adv (RX): 60kg/45kg
Int: 45/35kg
Beg: 35/25kg