CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
100 skips
Mobility Drill
3 Rounds of:
– 10 Single Leg Deadlift /each leg
– 20 Walking Lunges w/ Arms Overhead
Weightlifting
Deadlift (GVT 10×10 w/ Strict 60sec Rest Periods)
Metcon
Metcon (Time)
30/20/10
Barbell STOH
Air Squats
Every 2 minutes do 5 Burpees
Adv (RX) – 60/40
Int – 45/30kg
Beg – 25/15kg