CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Hip / Glute: 20 rotation then 20 forward ea. leg
– Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg
– 10 squat get-ups (no hands) alt. legs
3 Rounds of:
10 PVC Power Snatch
10 PVC O/H Squats
15 KB Swings
Weightlifting
Snatch & O/H Squat (5-5-3-1-1-1 – Snatch then O/H Squat)
3 Minute Rolling Clock. Perform a snatch with the catch below parallel, stand up and perform an overhead squat.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
200m DB Suitcase Carry (switch hands at 100m)
50 Air Squats
40 Transverse Jack Knife
30 Press-ups
Rx: 40/25kg
2: 30/20kg
1: 17.5/12.5kg