27-Apr-16 – CrossFit

CrossFit Trafford – CrossFit


Front Squat Warm-up (No Measure)

100 Skips (Single Under)

Posterior Mobility

3 Rounds

20 Walking Lunges

10 PVC Front Squat

10 KB Swings


Front Squat (5,5,5,5,5)

Perform 5 sets of 5 Front Squats, add weight before each set.

Perform 2 sets of 10 Reps at a light weight first.


Metcon (AMRAP – Rounds)

AMRAP 15 – In Pairs – 1 Partner runs 400m, whilst the other works through the below, when the runner gets back they take over from where their partner was up to:

Ascending Ladder of

– Press-ups

– Thruster 20/15kg

Your score is the total number of 400m runs + the run on the ladder you climb to.

You will need two clickers!