24-August-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Gondola Stretch /arm

3x

10 Single Arm KB Swings /arm

10 PVC Good Mornings

Weightlifting

Kettlebell Snatch (5-5-3×5)

This is a technique session – don’t go heavy and snap yo shit up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP Chipper

10 Pull-ups

10 Push Press

15 Ring Rows

15 Press-ups
RX: 50/30kg

2: 40/20kg

1: 30/15kg