CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Rowling for 5 Rounds
For each meter over / under 100m perform that number of A-Frame Press-ups
Weightlifting
Shoulder Press 21s (21-21-21)
Perform the following:
7 half reps – bottom portion
7 half reps – top portion
7 full reps – full range
Metcon
Lift Up Luke (AMRAP – Rounds and Reps)
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
RX: 70/47.5kg
2: 55/35
1: 40/25