CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise Posterior 20x /per movment, per leg
2x:
10 Walking Lunges – Run to Wall
10 KB Swings – Bear Crawl to Wall
10 Air Squats – Run to Wall
5 Inch Worms (on spot) – Bear Crawl to Wall
Metcon
CrossFit Football 20,000lbs – Partner (Time)
Lift 20,000lbs (9072.5kg) for men / 15,000lbs (6,802.5kg) for women as fast as possible using only one rep of the following:
Back Squat – 1 Rep
Press – 1 Rep
Deadlift – 1 Rep
You may only do one rep at a time and must cycle through all three lifts to complete one round. You must each perform one full round on rotation.
You must use two bars – 1 for Squat & Press, 1 for Deadlift.
500m Row (Time)
Max Effort 500m Row