CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
20m Bear Crawl
10 Gondola Stretches /per arm
5x6sec Banded Stretch /per arm
– Over Head
– Behind Head
Group Push Jerk Drills:
5x Jump
5x Above + land in a partial squat
5x Above + hands in rack position
5x Above + hands punch to the sky
Weightlifting
Push Jerk w/ Dumbbells (12-12-12-12-12)
You have 5 sets to work to a heavy set of 12 reps.
Metcon
CAZ (AMRAP – Rounds and Reps)
13 Minute AMRAP of:
25 Dumbbell Hang Power Cleans
25 Dumbbell Bent Over Row
25 Dumbbell Push Press
RX: 80% of your 12RM Push Press
You can all RX this one