CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
2 Rounds of:
15 Russian Swings
10 Standing Pull-ups
5 Press-ups
5 Minutes to warm-up DL to working weight
Metcon
Metcon (No Measure)
EMOM for 39 Minutes – 13 Rounds
1 – 15 Deadlifts 80/50kg
2 – 10 Strict Pull-ups
3 – 15 DB Floor Press 20/12.5kg
Rx: 80/55kg DL, 20/12.5kg FP
2: 60/40kg DL, 15/10kg FP
1: 40/25kg DL, 10/7.5kg FP