CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility:
20 Gondola Stretches /arm
10 Around the Worlds /direction
10 Pass Throughs
2 Rounds of:
15m Bear Crawl
5 A-Frame Press-ups
Weightlifting
Dumbell Shoulder Press (5-5-5-5-5)
Metcon
Metcon (Time)
21-15-9
Front Squat
Med Ball Sit-up
RX+ 85/55kg, 10/6kg
RX: 60/40kg, 10/6kg
2: 40/25kg, 8/4kg
1: 30/20kg, 6/4kg