14-November-2016 – CrossFit

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