22-September-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

– Glute / Hip

– Groin

400m Run

3 Rounds of:

16 Back Step Alt. Lunges

10 Air Squats

10 Plate GTOH

Weightlifting

Bulgarian Split Squats (10-10-10-10-10/leg)

Start on weakest leg, with a 3 Min Clock

Metcon

Metcon (2 Rounds for reps)

12 Min AMRAP – In Pairs

Asymmetrical DB Squat Ladder (Uneven weight per hand) – 22.5/15kg for men, 15/10kg for women

– Alternate the hands holding heavy / light DB each round

(Partner A does 1, Partner B does 2, Partner A does 3, etc)

The partner who isn’t squatting must be skipping, Rx is DU – if they stop skipping, stop squatting

Rest 2 Mins

3 Min AMRAP Burpees – In Pairs, I Go You Go