CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
1 Round of Hip Mobility
20 Forward /each leg
20 Diagonal Reach /each leg
20 Standing Hip Drive /each leg
10 Minutes to Warm-up Deadlift and STOH
Metcon
Metcon (AMRAP – Reps)
5 Minutes AMRAP Burpees
1 Minute Rest
5 Minutes AMRAP Cal Row
1 Minute Rest
5 Minutes AMRAP Deadlift
1 Minute Rest
5 Minutes AMRAP STOH
Keep 1 cumulative score.
You will have one bar, you must change the weight in the rest between the DL and STOH
Rx+ 120 DL 80 STOH / 90 DL 60 STOH
Rx: 90 DL 60 STOH / 60 DL 45 STOH
2: 60 DL 45 STOH / 45 DL 30 STOH
1: 45 DL 30 STOH / 30 DL 15 STOH