CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute
– Groin
3 Rounds of:
30 Single Unders
10 PVC Thrusters
10 SDHP ≤ 20/15kg
Metcon
Metcon (Time)
45 Minute Timecap
30-25-20-15
Thrusters
Double Unders (Triple reps for singles)
Sumo Deadlift High Pull
*800m Run between rounds, finish on the run
Rx: 30/20kg
2: 25/15kg
1: 20/10kg