CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilse
– Glute / Hip
– Hip / Groin
– Shoulders
2 Rounds of:
15 Diverging Lat Pull-down w/ Red
10 B/O Row
5 Inch Worms w/ Press-up
Metcon
Metcon (No Measure)
20 Min EMOM
Even – 15 Wall Balls
Odd – 10 Pull-ups
5 Min Rest
10 Min EMOM
Even – 10 Renegade Rows
Odd – 10 DB Deficit Press-ups
Rx: 22.5/15kg
2: 15/10kg
1: 10/7.5kg