30-September-2017 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman


Warm-up (No Measure)

Shoulder Mobility

– Gondola Stretch x20/arm

– Pass Through x10

– Around the World x5/direction

2 Rounds

5 Inch Worms (Static)

5 A-Frame Press-ups


Single Arm DB Shoulder Press (5-5-5-5-5)

Perform 5 reps on one side, then immediately on the other.


Metcon (2 Rounds for reps)

30 Second AMRAP

Max rep single arm STOH

Rest 30 Seconds

Repeat on other arm

First round on your strong side, second on your weak.