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