CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
-Hip Flexor and Groin
3 Rounds of:
10 Good Mornings 20/15kg
5 Thrusters 20/15kg
3 Burpees
Weightlifting
Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows)
Metcon
Metcon (Time)
Partner ‘FRAN-PEE’
42-30-18
Thrusters – 45/30kg
Bar over Burpees
I go, you go setup……3 Rep Max/movement.
We want this to be Gassy……so choose your scaling accordingly.