CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
-Hip Flexor and Groin
3 Rounds of:
10 Good Mornings 20/15kg
15 KB Swings
Weightlifting
Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
3 Deadlift 120/80kg
3 DB Clean 22.5/15kg
100m Run
3 Min Rest
1 Mile Run TT
Rx: As above, scale accordingly – it wants to be on the heavier side of gassy.
1-Mile Run (Time)
Max Effort 1-Mile Run