CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Groin Mobility
Shoulder Mobility
COACH LEAD – BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock)
Metcon
Metcon (Time)
5 Rounds, In Pairs – In 3 Minutes Row 500m (250m Each), while your partner is rowing you perform:
Rnd 1: 15 DB Floor Press
Rnd 2: 20 Window Wiper over DB
Rnd 3: 15 DB Floor Press
Rnd 4: 20 Window Wiper over DB
Rnd 5: 15 DB Floor Press
Rx+ 2×30/20kg
Rx: 2×22.5/15kg
2: 2×15/12.5kg
1: 12.5/10kg