CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise Shoulders
2 Rounds of:
20m Bear Crawl
8 Inch Worms w/ Press-up
4 A-Frame Press-ups
Weightlifting
Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock)
Metcon
Metcon (Time)
15-12-9
Barbell Ground to Overhead
Burpee Over Bar
Rx: 60/40kg
2: 45/30kg
1: 30/20kg