4-July-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Shoulder Mobility

2 rounds of;

5 B/O Row

10 Band Pull-aparts

5 Mins to build to working weight


Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041)

If the bar isn’t touching your bottom rib it’s too heavy


Metcon (Time)

‘Joe Christopher Green’

800m Run Buy-In

3 Rounds

3 Pull Ups

7 Muscle Snatch

18 Front Squats 60/40kg

400m Run Check Out

*One bar for Snatch and Front Squats.

Congratulations to Laura and Duncan on the birth of Joe Christopher Green, yesterday morning at 9.46am.