29 -December-2016 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Posterior Chain / Hip Mobility using a plyo box – 20 reps of each movment per leg, then:

3x

10 Good Mornings (20/15kg)

10 Single Leg Deadlifts

5 Burpees

Weightlifting

Deadlift (3 x 5)

Metcon

Christmas Killer (Time)

1 Mile Run

25-15-5

Box Jumps (24/20)

Deadlifts (60/40kg)

Push Press (40/20kg)

1 Mile Run

Rx+

Deadlifts (80/55kg)

Push Press (60/35kg)