CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
Shoulder Mobility
– PVC Pipe Work
10-15: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
20-35: Snatch Balance (3-2-1-1-1)
35-40: WOD / Skill Prep (No Measure)
Metcon (Time)
Cash In
30 Plate GTOH (20/15kg)
Then 3 Rounds
Cal Row (20/15 cals)
15 Hand Release Press Ups
50 DU’s
Cal Assault Bike (8/5 cals)
Cash Out
30 Plate GTOH (20/15kg)