CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
5 mins
Hip and Glute Mobility
2 Rounds of:
10 Plate GTOH (10/5kg)
20 KB Swings
30 Walking Lunges
Weightlifting
Overhead Squat (20 Minutes – Working in Sets of 5)
Metcon
Metcon (3 Rounds for reps)
Partner WOD
In 4 Mins
Max Reps Front Squats
Rest 2 Mins
In 4 Mins
Max Reps Rotational Squat Thrusts
Rest 2 Mins
In 4 Mins
Max Reps K2Es
Rest 2 Mins
***10 Rep Max Cap***
RX): 60kg/45kg
1: 45/35kg
2: 35/25kg