CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES (or 3 rounds)
10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling)
25’ Butt Kickers/25’ High Knees
10 Alt. Groiners
*25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)*
*Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
400m Run
10 MedBall Power Clean
200m Run
10 MedBall Press
Optional Finisher
Warm-up (No Measure)
TABATA, 8 SETS (:20 ON/ :10 OFF)
MOVEMENT 1 – DBL Bicep Curls
MOVEMENT 2 – Russian Twists