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