26-Octoboer-2018 – CrossFit

Announcements

🏋🏼‍♀️🤸🏼‍♂️NEW STRENGTH CYCLE 🤸🏼‍♀️🏋🏼‍♂️

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobilise

Calf and Hip Flexor/Quad Stretches

2 Rounds of:

10/leg SLDL

10 Good Mornings 20/15kg

16 Walking Lunges

100m Run

Weightlifting

Back Squat (8-6-3-1-1-1 w/ 4 Min Windows)

Metcon

Metcon (6 Rounds for reps)

1min – Max Reps Ring Rows

30 Seconds Rest

1min – Max Reps Wall Balls 10/6kg

30 Seconds Rest

1min – Max Reps Ring Rows

30 Seconds Rest

1min – Max Reps Wall Balls 10/6kg

30 Seconds Rest

1min – Max Reps Ring Rows

30 Seconds Rest

1min – Max Reps Wall Balls 10/6kg

30 Seconds Rest