25-May-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Mobility:

– Hip / Glute

– Groin

3 Rounds of:

5 Bent Over Barbell Row 20/15kg

5 Front Squat 20/15kg

5 A-Frame Press-ups

Metcon

WOD 1 – For Time: 21-15-9

Burpees

DB Snatch alt. arms 22.5/15kg

Front Squat 60/40kg

Rest 10 Minutes

WOD 2 – For Time: 9-15-21

Burpee Box Jump

DB ‘Squat’ Clean 2×22.5/15kg

DB Shoulder-to-Overhead 2×22.5/15kg

Rest 10 Minutes

Max rep strict KB Sit-ups in 5 minutes

Metcon (Time)

WOD 1

Metcon (Time)

WOD 2

Metcon (AMRAP – Reps)

WOD 3