CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glutes
– Groins
– Shoulders
2 Rounds of:
20 Walking Lunges
20m Bear Crawl
15 KB Swings
5-10mins to warm up Sumo Deadlift
Metcon
Metcon (5 Rounds for reps)
5 Rounds of;
In 4 mins
Run 400m
5 Sumo Deadlifts 100/70kg
Max Reps Hand Release Press Ups
Rest 2 mins/Rd
*Your score is Press Ups per Round
Rx+ 120/80kg
Rx 100/70
2- 80/50
1 – 60/35