CrossFit Trafford – CrossFit Strongman
Warm-up
Warm-up (No Measure)
2 Min Steady Pace Row
Hip Mobility
3 Rounds:
10 Superman Back-raise
10 Air Squats @30X0
Weightlifting
Box Back Squat (10-10-3×10 @31X1)
WTF is @31X1?
3 – is how many seconds the lowering of squat will take you
1 – is how long you will pause for on the box – relax legs, core stays tight
X – means you will stand up AFAP
1 – is how long you will pause for at the top before the next rep