CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility w/ PVC
– 5 Arounds the worlds /side
– 10 Dislocates
– 20 Gondolas
20 Backwark alt. Lunges
15 KB Swings
5 A-Frame Press-ups
Weightlifting
Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock)
Metcon
ADELE 2018 (Time)
Complete the following as fast as possible, if more than 8 in the class the starts will be staggered by 5 minutes (Time cap of 15 minutes):
Buy In: 43 Cal Row
3 Rounds of:
22 Wall Balls 10/6kg
5 Dead’s @ Bodyweight
18 K2E
Cash Out: 43 Cal Row
Rx: As above
2: 80% of Bodyweight
1: ≤ 60% of Bodyweight