CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
20m Bear Crawl
5 Inch Worms w/ Press-up
5 Hindu Press-ups
Group Push Jerk Drills:
5x Jump
5x Above + land in a partial squat
5x Above + hands in rack position
5x Above + hands punch to the sky
Weightlifting
Push Jerk w/ Dumbbells (12-12-12-12-12)
You have 5 sets to work to a heavy set of 12 reps.
Metcon
Metcon (3 Rounds for reps)
In 3 Minutes Windows:
Complete 50 DU/s 150 SU’s
Max Rep Press Ups
90s Rest
Complete 50 DU/s 150 SU’s
Max Rep Burpees
90s Rest
Complete 50 DU/s 150 SU’s
Max Rep Dips
RX+: 20kg Deficit P-up & Ring Dips
RX: Ring Dips
2: Matador Horn Dips
1: Box Dips