CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
3 Rounds of:
20 Walking Lunges w/ Hands O/H
10/leg Step-ups
10 Hanging Knee Raises
Weightlifting
Bulgarian Split Squats (10-10-10-10-10/leg)
Start on weakest leg, with a 3 Min Clock
Metcon
Metcon (Time)
3 Rounds for Time:
27 Deadlifts
9 Cleans
3 Shoulder to Overhead
Rx: 80/50kg
Scale accordingly, this should be a pretty intensive WOD taking <10 mins.