CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Air Squats
10 Good Mornings (20/15kg)
15 KB Swings
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Weightlifting
Deadlift (15-10-5-5-5-5-5)
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Power Cleans
4 Turkish Get Ups
20 Waiter Carry Step Ups
(12/20kg for kettlebell)
PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!!
Rx – 50/35kg
1) 40/25kg
2) 30/15kg