CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Junkyard Dog Part 2 — in to — Plank Wars Gymnastics Pull-ups (5x Max Reps) Metcon Metcon (Time) 20-15-10-5 – Calorie Row – KB Swing – Sit-up Weightlifting High-Hang Clean (Technique work)

CrossFit Trafford – CrossFit Kids Warm-up Warm-up (No Measure) Duck Walks Skill Angry Gorillas (No Measure) Metcon Metcon (No Measure) AMRAP – 5 Wall Balls – 5 Ring Rows – Shuttle Sprint Game Dodge Ball (No Measure)

CrossFit Trafford – CrossFit Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Turkish Get Up (1RM (Each Side)) In 20 minutes, work to a 1RM – your 1RM is made up of a good lift on each side with no rest between[…]