CrossFit Trafford – CrossFit
Warm-up
Push Press Warm-up (No Measure)
400m Row
3 Rounds
5 Hindu Press-ups
30m Bear Crawl
10 PVC Push Press
Weightlifting
Turkish Get Up (1RM (Each Side))
In 20 minutes, work to a 1RM – your 1RM is made up of a good lift on each side with no rest between
Metcon
Metcon (Time)
5 Rounds AFAP
– 5 Box Jumps
– 10 Med Ball Cleans
– 15 Ring rows