29-September-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Glute / Hip

3 Rounds of:

20 Walking Lunges w/ Hands O/H

10/leg Step-ups

10 Hanging Knee Raises

Weightlifting

Bulgarian Split Squats (10-10-10-10-10/leg)

Start on weakest leg, with a 3 Min Clock

Metcon

Metcon (2 Rounds for reps)

In five minutes Run 400m, then AMRAP:

3 Pull-ups

5 Dips

Rest 5 Minutes

In five minutes Run 400m, then AMRAP:

5 ‘L’ Raises

3 DB Renegade Rows*

Each WOD is scored separately for total reps.

* DB Weight

Rx: 22.5/15kg

2: 15/10kg

1: 10/7.5kg