CrossFit Trafford – CrossFit
Warm-up
Front Squat Warm-up (No Measure)
100 Skips (Single Under)
Posterior Mobility
3 Rounds
20 Walking Lunges
10 PVC Front Squat
10 KB Swings
Weightlifting
Front Squat (5,5,5,5,5)
Perform 5 sets of 5 Front Squats, add weight before each set.
Perform 2 sets of 10 Reps at a light weight first.
Metcon
Metcon (AMRAP – Rounds)
AMRAP 15 – In Pairs – 1 Partner runs 400m, whilst the other works through the below, when the runner gets back they take over from where their partner was up to:
Ascending Ladder of
– Press-ups
– Thruster 20/15kg
Your score is the total number of 400m runs + the run on the ladder you climb to.
You will need two clickers!