CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip & Groin Mobility
Shoulder Mobility
5 A-Frame Press-ups
10 Air Squats
5 A-Frame Press-ups
10 PVC O/Head Squats
5 A-Frame Press-ups
10 Light O/Head Squats Tek>20kg
Weightlifting
Overhead Squat (5-5-5-5-5)
Rolling 3 minute clock – You will have a 3 minute window to perform your set and setup for the next one (15 Minutes)
Metcon
Jonny Bravo (Time)
150 Wall Ball Thrusters, each time you pause / rest / drop the ball, you must run 200m.
Rx: 10/6kg to 10/9′