CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute Rotations / Hip Press-ups
3 Rounds of:
10/leg SLDL
10 KB Swings
10 Deadlifts (Increasing weight)
Weightlifting
Deadlift (3-3-3×3 on a 4 Min Clock)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 Plate Front Rack Box Step-overs
9 Plate GTOH
6 Plate O/Head Lateral Lunge Alternate Sides