CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hip
-Hip Flexor and Groin
3 Rounds of:
10 Good Mornings 20/15kg
5 Thrusters 20/15kg
3 Burpees
Weightlifting
Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows)
Metcon
Metcon (Time)
1-2-3-4-5-4-3-2-1
Overhead Squat
Burpee
*5 Box Jumps after each round
Rx: 60/40kg
2: 45/30kg
1: 20/15kg