CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
15-20 Mins for the warm-up
Mobility
– Hip / Glute
– Groin
10 Air Squats
15 KB Swings
200m Jog
10 Back Squats 20/15kg
15 KB Swings
200m Jog
Warm up to working weight
Metcon
PK (Time)
5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
You can use two bars and the BS bar may be lifted from a rack.
Rx: BS 102.5/75kg
Rx: DL 125/ 92.5
Scale accordingly – but you should be lifting a heavy weight!