CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up
Shoulder Mobility w/ PVC
3 Rounds of:
5x Tri-planer DB Reach (2/3kg)
5x Narrow Grip PVC Pipe O/Head Squat
5x Single KB O/H Squat – Raise KB as you squat, press it up and hold it on coaches command
Weightlifting
Overhead Squat (5-5-5-5-5 @12X1 on a 3 Min Clock)
(Power Snatch first rep)
Metcon
Metcon (Time)
3 Rounds of:
10 DB Thrusters
10 T2B
50 DU
3 Rounds of:
7 DB Thrusters
7 T2B
35 DU
3 Rounds of:
4 DB Thrusters
4 T2B
20 DU
Rx: 22.5/15kg
2: 15/10kg
1: 10/7.5kg