CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise Shoulders
2 Rounds of:
20m Bear Crawl
8 Inch Worms w/ Press-up
4 A-Frame Press-ups
Weightlifting
Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
Buy In: 50m Plate O/H Lunge
5 Burpee Bar Touch
10 Toes To Bar
15 Plate GTOH 20/15kg