24-May-16 – CrossFit

CrossFit Trafford – CrossFit


Dynamic Warm-up (No Measure)

High knees

Chicken feet

Butt flicks

Small skips

High skips

Lunge jumps

Lizard Crawl


Kettlebell Clean & Press Complex (5×5,5/arm)

KB Complex – 5x

5 Cleans THEN 5 Presses

Perform the full complex and then swap arms.


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Thrusters

15 Second O/Head Barbell Hold

25 DUs OR 75 SUs
Expert (RX) – 60/40kg

Intermediate – 45/25kg

Beginner – 30/15kg