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