CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
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3 Rounds of:
10 Good Mornings (PVC then 20/15kg Bar)
15 KB Swings
20 Walking Lunges
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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