27-September-2018 – CrossFit

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