CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Hip / Groin
3 Rounds of:
3 A-Frame Press-ups
5 Air Squats
10 KB Swings
Warm-up movements for WOD
Metcon
Metcon (No Measure)
EMOM for 30 Mins
Min 1 – 7 Deadlifts
Min 2 – 5 Evil Wheels
Min 3 – 3 Thrusters
…Repeat
Adv (Rx): 70/45kg – 1 Bar
Int: 55/35kg – 1 Bar
Beg: 35/25kg – Can use 2 bars