19-September-2018 – CrossFit

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