CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
– 10 Air Squats @30X1
4 Rounds of:
20 Backward Lunges
5 Power Clean (start at 20/15kg)
5 Back Squat
Increase the weight of your Clean / Back Squat each round
Metcon
Metcon (5 Rounds for reps)
5 Rounds
In 4 minutes complete
30 KB Swings
10 Back Squats (Bar from floor)
Max Reps HSPU or Pike Press Ups
Rest 2 mins
Score is your reps of HSPU or Pike Press Ups per round
Rx: 80/50kg
2: 50/35kg
1: ≤40/20kg