CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
2 Rounds of:
20m Bear Crawl
5 A-Frame
10 Light DB Push Press
Weightlifting
Shoulder Press w/ 4 Second Eccentric Load (5-5-5-5-5)
4 Min rolling clock (20 Mins)
Metcon
Sayonara PJ (Time)
50 DB Thrusters for time, with 1 Renegade Row EMOM
Rx: 2×22.5/15kg
2: 2×15/12.5kg
1: 2×12.5/10kg