CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute Rotations / Hip Press-ups
3 Rounds of:
10/leg SLDL
10 KB Swings
10 Deadlifts (Increasing weight)
Weightlifting
Deadlift (3-3-3×3 on a 4 Min Clock)
Metcon
1 Run Mile TT
Rest 3 Minutes
800m Run TT
Rest 3 Minutes
400m Run TT
1-Mile Run (Time)
Max Effort 1-Mile Run
800m Run (Time)
Max Effort 800m Run
400m Run (Time)
Max Effort 400m Run