29-Apr-16 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Clean Warm-up (No Measure)

100 Skips (Single Under)

Posterior Mobility

3 Rounds

10 KB Swings

10 Air Squats

10 Med Ball Cleans

Weightlifting

Hang Power Clean (Work to a 5RM in 20 minutes)

For the lift to count as a true 5 Rep Max, each clean needs to start and stop in the Hang Position – not the floor.

Metcon

Metcon (2 Rounds for reps)

Tabata

– Push Press (75% 5RM)

– Ring Row