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