22-December-2017 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Hip Mobility

3 Rounds

15 KB Swings

15m Broad Jump

10 Good Mornings 20/15kg


Deadlift (5-5-5-3-1-1-1)

You will have 5 minutes to perform each set – the clock will be on a rolling 5 minute loop. This will take 35 minutes.

You must control the negative / eccentric phase of the lift – a drop is a no lift.

We are doing this to build strengh, not to test it.


Metcon (AMRAP – Rounds and Reps)

10 Min Ascending Ladder

– Barbell Floor Press

– Box Jump 24/20″
RX+ 80/55kg

RX: 60/40kg

2: 40/30kg

1: 30/15kg