CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
– Hip / Groin
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Complex – 1 Snatch + 1 OH Squat (1-1-1-1-1-1-1 w/ 3 Min Windows)
Perform 1 Snatch and then 1 Overhead Squat
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here