CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges
10 KB Top ½ Deadlift* → 10 Russian KBS
8 Scap Push-Ups → 8 Knee Push-Ups
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – Max KB Goblet Alt. Reverse Lunges
MIN 2 – Max Push-Ups
MIN 3 – Max Kettlebell Swings
Optional Finisher
Warm-up (No Measure)
2-3 SETS
20 Glute Bridge-Ups
15/15 Side Plank Raises