CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Shoulders
3 Rounds of:
5 Push Jerk 20/15kg
20m Bear Crawl
Weightlifting
Push Jerk (3-3-3-3-3 on a 3 min rolling clock)
Bar to be cleaned from the floor
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP Front Rack + O/Head DB Walking Lunges, alternate arms every 10 reps
1 Man Maker EMOM