31-August-2017 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Gondola Stretch /arm

3x

10 Single Arm KB Swings /arm

10 PVC Good Mornings

Weightlifting

Kettlebell Clean (5-5-5)

This is a technique session – don’t go heavy and snap yo shit up

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders