CrossFit Trafford – CrossFit
Warm-up
Front Squat Warm-up (No Measure)
100 Skips (Single Under)
Posterior Mobility
3 Rounds
20 Walking Lunges
10 PVC Front Squat
10 KB Swings
Weightlifting
Front Squat (5,5,5,5,5)
Perform 5 sets of 5 Front Squats, add weight before each set.
Perform 2 sets of 10 Reps at a light weight first.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP – In Pairs – IGYO
– 15 Ring Rows
– 5 Deadlift
1 barbell per pair
Beginner: 40/30kg
Intermediate: 55/40kg
Advanced: 70/60kg