CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
5 B/O Row
10 Band Pull-aparts
5-10 Mins to build to working weight
Weightlifting
Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041)
If the bar isn’t touching your bottom rib it’s too heavy
Metcon
Metcon (Time)
21-15-9
Pull-ups
Box Jumps
Deficit Press-ups
Rx: 20/15kg Plates