CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip & Groin Mobility
3 Rounds of;
3 Front Squats (Empty Bar)
3 Push Press (Empty Bar)
3 Squat Cleans (Empty Bar)
20 Wide ‘Train Track’ Lunges
Weightlifting
Clusters (5-5-5-5-5)
Rolling 3 minute clock – You will have a 3 minute window to perform your set and setup for the next one (15 Minutes)
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Rx+ Wear a weighted vest
Rx: Kip / Strict Pull-ups