CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
2 rounds of;
5 B/O Row
10 Band Pull-aparts
5 Mins to build to working weight
Weightlifting
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
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.