CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
3 Rounds of:
5 Inch Worms w/ Press-up
10 Light DB Shoulder Press
Weightlifting
Shoulder Press w/ 4 Second Eccentric Load (5-5-5-5-5)
4 Min rolling clock (20 Mins)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Ascending Ladder
Single Arm DB B/O Row (each side)
DB Clean (each side)
Rx+ 27.5/20kg
Rx: 22.5/15kg
2: 15/10kg
1: 10/7.5kg