CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility:
20 Gondola Stretches /arm
10 Around the Worlds /direction
10 Pass Throughs
2 Rounds of:
15m Bear Crawl
5 A-Frame Press-ups
Weightlifting
Rear Rack Shoulder Press (5-5-5-5-5)
Metcon
Metcon (Time)
16 Min EOMOM
8 High Hang Power Snatch
8 Burpees
1 Mile Run Cash Out*
* Your score is your mile run time
RX: 35/25kg
2: 27.5/20kg
1: 20/15kg