CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Rounds of: Bear Crawl 5m Out Inch Worm 5m Back 5 Burpees Gymnastics Handstand Kick Ups Practice dropping in and then kicking up into a handstand hold against the wall. Progression – free standing handstand holds Metcon Metcon (Time) 20-15-10-5 – KB Goblet Squat –[…]

CrossFit Trafford – CrossFit Warm-up Power Snatch Warm-up (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting Hang Power Snatch (20 Minutes – Working in Sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 10[…]