CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
3 Rounds of:
20 Walking Lunges w/ Hands O/H
10/leg Step-ups
10 Hanging Knee Raises
Weightlifting
Bulgarian Split Squats (10-10-10-10-10/leg)
Start on weakest leg, with a 3 Min Clock
Metcon
Metcon (Time)
5 Rounds for Time of:
8 Hand Stand Push-up *
16 KB Swings 24/16kg
32 DUs (64 Singles)
* Scale the HSPU by performing Pike Press-ups off boxes or A-Frame press-ups on the floor