CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
5 B/O Row
10 Band Pull-aparts
5-10 Mins to build to working weight
Weightlifting
Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041)
If the bar isn’t touching your bottom rib it’s too heavy
Metcon
Metcon (No Measure)
EOMOM for 16 Minutes
Min 1 – Plank
Min 2 – Hollow Hold
Min 3 – Side Plank Left
Min 4 – Side Plank Right
…Repeat