CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise Shoulders
2 Rounds of:
20m Bear Crawl
8 Inch Worms w/ Press-up
4 A-Frame Press-ups
Weightlifting
Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock)
Metcon
Metcon (Time)
50-40-30-20-10
Renegade Backward Lunge to Press
20-40-60-80-100
Renegade Twist
Rx+ 30/20kg
Rx 20/15kg