CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Hip / Glute Mobs on Box
2x
20 Lunges w/ Hands O/Head
15 KB Swings
15 Deadlifts w/ Empty Bar
5 Mins to Warm-up to working weight for the skill…
Weightlifting
Deadlift (10×3 @ 50-60% of 1RM w/ 90 seconds rest)
Focus on speed, you should accelerate throughout the whole movement – If you stick or slow down, you’ve gone too heavy!!!
Metcon
Metcon (Time)
In Pairs – I go You go 1 Rep at a time
40-30-20-10
Box Jumps
Press-ups
RX+: 30/24″
RX: 24/20″
2: 24/20″ Step-ups
1: Plate Jumps