CrossFit Trafford – CrossFit
Warm-up
Dynamic Warm-up (No Measure)
High knees
Chicken feet
Butt flicks
Small skips
High skips
Lunge jumps
Lizard Crawl
Weightlifting
Kettlebell Clean & Press Complex (5×5,5/arm)
KB Complex – 5x
5 Cleans THEN 5 Presses
Perform the full complex and then swap arms.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Thrusters
15 Second O/Head Barbell Hold
25 DUs OR 75 SUs
Expert (RX) – 60/40kg
Intermediate – 45/25kg
Beginner – 30/15kg