CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobility
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Burpee Broad Jump Down Gym
Walking Lunge (Hands O/H) Up Gym
15 KB Swings
10 Goblet Squats
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Front Rack Mobility
Weightlifting
Front Squat (10-10-3×10)
Metcon
Metcon (AMRAP – Rounds)
EMOM “Death By” Man Makers. Start the first minute with 1 rep, second minute 2 reps … until you cannot finish the number of reps inside of that minute.
RX: 22.5/15kg DB Each Side
2: 17.5/12.5kg DB Each Side
1: 15/10kg DB Each Side