24-February-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Hip Mobility

Front Rack Mobility

3 Rounds of:

10 KB Swings

10 Deadlift 20/15kg

10 DB High Hang Cleans


Power Clean (5-5-5-5-5 T&G)

You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)


Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP – In Pairs IGYG

10 Plate GTOH 20/15kg

10 Wall Balls 10/6kg

20 Lateral Ball Pass

10 Lateral Box Jump (Step-up)