27-November-2018 – CrossFit

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