CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Complete 3 Rounds of:
10 KB Swings
20 Plank Shoulder Taps
10 Broad Jumps
Weightlifting
Kettlebell Clean & Press Complex (5×5,5/arm)
KB Complex – 5x
5 Cleans THEN 5 Presses
Perform the full complex and then swap arms.
Metcon
Metcon (3 Rounds for reps)
10 X 100m sprints (Walk Recovery back to start)
5 mins rest then
3 rounds of
1 min K2E
1 min Plank
1 min kneeling squat get ups
1 min rest per round