CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility
3 Rounds
15 KB Swings
15m Broad Jump
10 Good Mornings 20/15kg
Weightlifting
Deadlift (5-5-5-3-1-1-1)
You will have 5 minutes to perform each set – the clock will be on a rolling 5 minute loop. This will take 35 minutes.
You must control the negative / eccentric phase of the lift – a drop is a no lift.
We are doing this to build strengh, not to test it.
Metcon
Metcon (AMRAP – Reps)
5 Minute AMRAP, I go you go, Burpees