29-December-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

1 Round of Hip Mobility

20 Forward /each leg

20 Diagonal Reach /each leg

20 Standing Hip Drive /each leg

10 Minutes to Warm-up Deadlift and STOH

Metcon

Metcon (AMRAP – Reps)

5 Minutes AMRAP Burpees

1 Minute Rest

5 Minutes AMRAP Cal Row

1 Minute Rest

5 Minutes AMRAP Deadlift

1 Minute Rest

5 Minutes AMRAP STOH
Keep 1 cumulative score.

You will have one bar, you must change the weight in the rest between the DL and STOH

Rx+ 120 DL 80 STOH / 90 DL 60 STOH

Rx: 90 DL 60 STOH / 60 DL 45 STOH

2: 60 DL 45 STOH / 45 DL 30 STOH

1: 45 DL 30 STOH / 30 DL 15 STOH