2-January-2018 – CrossFit

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