CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
5 mins
Hip and Glute Mobility
2 Rounds of:
10 Plate GTOH (10/5kg)
20 KB Swings
30 Walking Lunges
Weightlifting
Overhead Squat (20 Minutes – Working in Sets of 5)
Metcon
Metcon (Time)
2 Rounds for time:
5 Ring Press Ups
100m Sprint
10 Ring Press Ups
80m Sprint
15 Ring Press Ups
60m Sprint
20 Ring Press Ups
40m Sprint
REST 45 Seconds per round!