CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
3 Rounds of:
10 Back Squats
10 Good Mornings
15 KB Swings
Weightlifting
Back Squat (10-8-5-5-5 on a 4 min rolling clock)
Metcon
Dumbell DT (Time)
5 RFT;
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 2×30/20kg
2: <22.5/15kg
1: <15/12.5kg