CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– Shoulders
Points of Performance Overview
2 Rounds of
5 High Hang Power Cleans 20/15kg
5 Hang Cleans 20/15kg
5 Cleans 20/15kg
Weightlifting
Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1)
Complex High Hang Clean, Hang Clean, Clean – 4 Mins/Rd
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Ascending Ladder – 1,1-2,2-3,3…
DB Hang Power Clean
DB Overhead Squat
DB Front Rack Lateral Lunge
Rx: 22.5/15kg
2: 15/12.5kg
1: 12.5/10kg