CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise Shoulders
2 Rounds of:
20m Bear Crawl
8 Inch Worms w/ Press-up
4 A-Frame Press-ups
Weightlifting
Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP of:
5 Toes to Bar
4 Box Jumps
3 Over Head Squats
Rx: 60/40kg
2: 40/30kg
1: 20/15kg