CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
5 Mins of Mobility
– Hip / Glute: 20 rotational & 20 forward per leg
– Groin: 20 thrusts, 20 lateral reach & 15 lateral lunges w/ floor touch per leg
6 Mins to complete 3 Rounds of:
400m Run
15 Air Squats
5 Burpees
10 Mins to work on Thruster technique and build to your working weight for ‘Rahoi’
Metcon
WOD 1: Rahoi – 12 Min AMRAP
12 Box Jumps 24/20”
6 Thrusters 60/45kg
6 Bar Over Burpee
Rest 5 Minutes
WOD 2: Max distance row in 12 Minutes
Rahoi (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Bar over NOT facing (Phew)
Rx: 60/45kg
2: 45/30kg
1: ≤ 30/20kg