CrossFit Trafford – Mum & Baby CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
40 Mountain Climbers
40 Plate Kicks
20 DBL DB DL
10 DBL DB Front Squats
Skill
Front Squat
ON A 15:00 RUNNING CLOCK…
Front Squat
1×6
1×4
2×3
1×2
-1:30 Rest b/t Sets
WOD Prep
Warm-up (No Measure)
DB Hang Power Clean Progression
3 DB DL to top of the knee
3 DB Hang + Shrug
3 DB Hang Power Cleans
Metcon
Metcon (Time)
3 ROUNDS
500m Row / Bike
15 DB Hang Power Cleans
15 Slam Balls