CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Groins / Hip
– Shoulders
2 Rounds of
15m of Inch Worms w/ Press-up
15m of Bear Crawl
Then POP of HPC and warm-up movement / weights for the WOD
Metcon
Metcon (Time)
5 Rounds for Time of:
16 Plate O/H Lunge
16 Plate GTOH
8 Hang Power Cleans
30 Sit-ups
Plate:
Rx: 20/15kg
2: 15/10kg
1: 10/5kg
Barbell:
Rx: 60/40kg
2: 45/30kg
1: 30/20kg