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