CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
1 ROUND
4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull
8 Alt. Step-Overs (no weight)
4/4 Moose Antlers
:30 Tuck Hold
2:00 Rest … explain the DBL DB Snatch before the next round of the warm-up
1 ROUND
8 DBL DB Snatch
8 DB Step-Overs
8 Cat/Cows
:30 Hollow Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
8 DBL DB Snatch
8 DB Suitcase Box Step-Overs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – :40 MAX Tall Plank Alt. Shoulder Taps
MIN 2- 20 Hollow Rocks