CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
3 Rounds of
20 Walking Lunges w/ Hands O/Head
15 PVC Back Squat
Weightlifting
Deadlift (5-5-5-3-1-1-1)
Metcon
Metcon (Time)
400m Run
21 Box Jumps
9 Power Cleans
200m Run
15 Box Jumps
6 Power Cleans
100m Run
9 has Box Jumps
3 Power Cleans
200m Run
15 Box Jumps
6 Power Cleans
400m Run
21 Box Jumps
9 Power Cleans
Rx+ 80/55kg
Rx: 60/40kg
2: 45/32.5kg
1: 30/25kg