CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility w/ PVC
– 5 Arounds the worlds /side
– 10 Dislocates
– 20 Gondolas
20 Backwark alt. Lunges
15 KB Swings
5 A-Frame Press-ups
Weightlifting
Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Ladder:
1/2/3/4/etc Power Cleans
1/2/3/4/etc Deadlifts
10/15/20/25/etc DUs
One bar for both movements – this should not be a light weight, the power cleans should be a challenge.
Rx: 80/50kg
2: 60/35kg
1: 40/25kg
If you drop the bar, you must perform a burpee immediately.