CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds of Rowling/Person
Hip and Hamstring Mobility.
3 Rounds of
-10 Transverse Lunges/Leg
– 5 Box Pistols/Leg
Weightlifting
Barbell Lunge – Sally Up/Sally Down (45)
Play – Moby Flower on Spotify.
Every time ‘Down” is said – Sink in to a lunge (Knee must remain off the floor – JUST)
Every time ‘Up” is said – Raise up and switch legs.
Rx 40/25kg
1) 30/20kg
2) 20/15kg
REST 5 Mins
Metcon
SAMMO (Time)
WOD – SAMMO
1 Mile Run
26 Burpees
4 Pull Ups
18 Sit Ups
Rest 3 mins
800m Run
13 Burpees
2 Pull Ups
9 Sit Ups
Rx+ – Weighted Vest throughout
Rx – Kip or Dead hang Pull Ups
1) Jump Pull Ups