CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Walking Lunges
10 Slow Air Squats @3131
10 Broad Jumps – Silent Landing
After third round
Hamstring / Glute Mobility Drill
Weightlifting
Front Squat (10RM)
20 Minutes to work to a heavy set of 10 Front Squats
Metcon
Metcon (3 Rounds for reps)
3 Rounds – 2 Min AMRAP
5 GTOH
5 Box Jumps
Rest for 2 minutes between AMRAP Rounds
Begginer: 10/5kg and 20″ Box
Intermediate: 15/10kg and 24″ Box
Advanced: 20/15kg and 24″ Box