CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Groin Mobility
Shoulder Mobility
COACH LEAD – BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Weightlifting
High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock)
Metcon
Metcon (Time)
20 Minute AMRAP Ascending Ladder 1,2,3…
Ball Slams 10/8kg
Wall Balls
Strict Pull-ups