CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip/Glute Mobility
Shoulder / Lat Mobility
2 Rounds of:
– 10 PVC Front Squat
– 3 Burpees
Weightlifting
Front Squat (15-10-5-3-3-3-3-3)
Metcon
Metcon (AMRAP – Reps)
In 12 mins;
Max Reps Burpees and RUN 1 mile!
If you complete this between 11.30 and 12mins the score is your total number of burpees.
For every 15 seconds you are over 12 mins you will lose 3 burpees off your total.
This is ALL about pacing and pushing hard! No excuses team!