CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
Lunge Mobility
3 Rounds of
20 Walking Lunges w/ Hands O/Head
15 PVC Back Squat
Weightlifting
Back Squat (5-5-5-5-5 @15X1)
@15X1 Explained:
1 Second Down
5 Second Pause
X Explode Up
1 Second to re-breath at top
Metcon
Metcon (AMRAP – Reps)
On a 12-minute clock, 4 rounds of:
1 minute of dumbbell snatches*
1 minute of sit-ups
1 minute of alt. lunges
* you must switch arms, max of 10 per arm
Rx+ 27.5/20kg
Rx: 22.5/15kg
2: 15/12.5kg
1: 12.5/10kg