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