27-February-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Hip & Groin Mobility

Shoulder Mobility

5 A-Frame Press-ups

10 Air Squats

5 A-Frame Press-ups

10 PVC O/Head Squats

5 A-Frame Press-ups

10 Light O/Head Squats Tek>20kg


Overhead Squat (5-5-5-5-5)

Rolling 3 minute clock – You will have a 3 minute window to perform your set and setup for the next one (15 Minutes)


Metcon (Weight)

EMOM for 16 Minutes complete:

3 Deadlifts @ 5RM

5 Burpee Over Bar

Your score is the total weight you lifted, so if you perform each rep:

16 x 3 x bar weight