CrossFit Trafford – CrossFit
Warm-up
Dynamic Warm-up (No Measure)
High knees
Chicken feet
Butt flicks
Small skips
High skips
Lunge jumps
Lizard Crawl
Weightlifting
Kettlebell Clean & Press Complex (5×5,5/arm)
KB Complex – 5x
5 Cleans THEN 5 Presses
Perform the full complex and then swap arms.
Metcon
Metcon (5 Rounds for reps)
5 Rounds of:
In 2 Minutes
– 100m run
– Max Reps Squat Jumps
Rest 2 Minutes