25-March-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Hip / Glute Mobility



3 Rounds of:

10 Good Mornings (PVC then 20/15kg Bar)

15 KB Swings

20 Walking Lunges



400m Run

Weightlifting

Barbell Bent Over Row

15 min to set a 3RM

10-8-6-4 then 3×3

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Box Jumps

Sit Ups

25 DU’s/Round

Rx – 30’/24′

1) – 24’/20′

2) – 20’/Plates