CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
Front Rack Mobility
3 Rounds of:
10 KB Swings
10 Deadlift 20/15kg
10 DB High Hang Cleans
Weightlifting
Power Clean (5-5-5-5-5 T&G)
You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP – In Pairs IGYG
10 Plate GTOH 20/15kg
10 Wall Balls 10/6kg
20 Lateral Ball Pass
10 Lateral Box Jump (Step-up)