CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds of
5 Press Ups
5 Pike Press Ups
5 K2Es
5 Mins to Warm-up to working weight for the skill…
Weightlifting
Shoulder Complex (5 x 3-2-1)
5 Rds of
3 Strict Press
2 Push Press
1 Pusb Jerk
1 Bar only and you must complete the whole complex for it to count.
Metcon
Metcon (Time)
15 Min Time Cap
100 Barbell Rear Rack Backwards Lunges
800m Finisher
RX: Standing on a 20kg Plate @ 1/2 Bodyweight
2: Standing on a 10kg Plate @ 1/4 Bodyweight
1: Standing on a 10kg Plate w/ Empty Barbell