27-May-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds of:

– 10m of Bear Crawl

– 10m of Burpee Broad Jump

Weightlifting

Superset Bench(ish)…

Superset, 5 Rounds of:

– Floor Press x5

– AMRAP Press-ups

Metcon

Metcon (Time)

50 KB swing Buy In

21-15-9-3

– Push Press

– Jump Lunges

50 KB Swing Cash Out
Beginner – 25/15kg Barbell & 12/10kg KB

Intermediate – 35/20 Barbell & 16/12kg KB

Expert – 45/25 Barbell & 20/16kg KB