CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
DL is 75% of your 1RM – We have added DL to the bottom of the session, purely so Wodify will tell you your assumed 1RM 🙂
Box Jumps – We’re all jumping, be it to a 5kg plate or a 30″ box
5-10: Warm-up (No Measure)
3 Rounds of:
20 Walking Lunges
15 Russian KB swings
10 Good Mornings
10-20: WOD / Skill Prep (No Measure)
Build to 75% of your 1RM Deadlift
20-50: Metcon (Weight)
30 Minute EMOM
Minute 1 – 6 Deadlifts 75% of 1RM
Minute 2 – 10 A Frame Press Ups
Minute 3 – 8 Box Jumps
Repeat
50-60: Mobility (No Measure)
Gentle cool-down row 2-5 mins.
Moiblise Glute / Hips on box