CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Lizard Crawl Weightlifting Kettlebell Clean & Press Complex (5×5,5/arm) KB Complex – 5x 5 Cleans THEN 5 Presses Perform the full complex and then swap arms. Metcon Metcon (AMRAP – Rounds and Reps) 12[…]