CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Posterior Chain / Hip Mobility using a plyo box – 20 reps of each movment per leg, then:
3x
10 Good Mornings (20/15kg)
10 Single Leg Deadlifts
5 Burpees
Weightlifting
Deadlift (3 x 5)
Metcon
Christmas Killer (Time)
1 Mile Run
25-15-5
Box Jumps (24/20)
Deadlifts (60/40kg)
Push Press (40/20kg)
1 Mile Run
Rx+
Deadlifts (80/55kg)
Push Press (60/35kg)