CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Posterior Chain / Hip Mobility using a plyo box – 20 reps of each movment per leg, then:
3x
50 Single Unders
15 KB Swings
10m Bear Crawl
Weightlifting
Hang Clean w/ Dumbbells (GVT 10×10, 60 seconds rest)
Metcon
Metcon (3 Rounds for reps)
3 x 3 Minute AMRAP
20 Double Unders / 40 Single Unders
5 Dumbbell Thrusers @ 80% of your GVT weight
* Rest for 1 Minute between the 3 minute AMRAPS
* If you can’t string 20 Double Unders together, your doing Singles