CrossFit Trafford – CrossFit
Final Week of Cycle
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Hip / Groin
– Calf
2 Rounds of:
5 Clean Pulls (Triple Ext.) 20/15kg
5 Front Squat
5 Cleans
Weightlifting
Complex – 3xClean 3xFront Squat (1-1-1-1-1 w/ 4 Minute Clock)
3xClean 3xFront Squat
Metcon
Metcon (3 Rounds for time)
RED 7 – 2019
3 x 800m sprints (3 mins rest/round)
As the name suggests, we want you to go hard on each run, push yourselves, get comfortable with the uncomfortable.