2-February-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Hip Mobility

3 Rounds

15 KB Swings

10 KB Shrugs

10 Ring Rows

Front Rack Mobility

Points of Performance overview

Weightlifting

Power Clean (5-5-5-5-5 T&G)

You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)

Metcon

Metcon (Time)

4 Rounds for time of:

30 Russian Twist 20/15kg

60 Plank Shoulder Taps*

800m Run

(25 Min Cap)
*You must tap the shoulder of the hand leaving the floor