CrossFit Trafford – CrossFit Warm-up Squat Prep Drill (No Measure) 100 Skips, then: – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg KB for counter balance –[…]