CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute 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 (No Measure)
EOMOM for 20 Mins
A – 10 KB Snatch (alternate arms each minute.)
B – 6 Man Makers (without row)
Rx+ 28/20kg
Rx: 24/16kg
2: 16/12kg
1: 12/10kg