CrossFit Trafford – CrossFit
Warm-up
Clean Warm-up (No Measure)
100 Skips (Single Under)
Posterior Mobility
3 Rounds
10 KB Swings
10 Air Squats
10 Med Ball Cleans
Weightlifting
Hang Power Clean (Work to a 5RM in 20 minutes)
For the lift to count as a true 5 Rep Max, each clean needs to start and stop in the Hang Position – not the floor.
Metcon
Metcon (Time)
10 Rounds AFAP – In pairs, one partner works through the below, the other rows, then swap positions:
– 25m Bear Crawl
– 25m Walking Lunge
Each 100m rowed counts as a 1 second deduction from your total time.