CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Lunges 10 Slow Squat Jumps (Warm Up Pace) 20 Plate GTOH Weightlifting Bulgarian Split Squats (5-5-5-5-5/Leg) The goal is to get maximum muscle recruitment and movement from the hip flexors. Focus on balance and technique before weight increases! Metcon Metcon (AMRAP – Rounds and[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 KB Round the Worlds 10 Rack Pec Stretches/side 20 KB Swings Gymnastics Press Ups Full Press Up Technique Deficit/Ring Press Ups Metcon Metcon (3 Rounds for reps) In 2 mins 15 Burpees Max Reps Sit Ups Rest 2 Mins In 2 mins 15 Burpees[…]

CrossFit Trafford – CrossFit Teens Warm-up Junk Yard Dog Drill – Part 1 & 2 (No Measure) Weightlifting Shoulder Press (5-5-5-5-5 Dumbells, 1 Arm at a Time) Metcon Metcon (Time) 3 Rounds For Time of: 20 Goblet Squats 20 KB Swings Shuttle Sprint

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Sumo Squats 10 Good Mornings (20/15kg) 20 LungesPLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Weightlifting Back Squat (15-10-5-3-3-3-3-3) PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Metcon Metcon (Time) 5 RFT[…]

CrossFit Trafford – CrossFit Teens Warm-up Wide Receiver (No Measure) Gymnastics Push-ups (Hand Release GVT 10×10) Strict 60 second rest between sets!!!!!! Metcon Metcon (AMRAP – Rounds and Reps) 5 Min EMOM 40 dbl unders / 80 Singles 1 Min Rest 5 Min AMRAP 5 Burpees 5 Sit-ups

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 300m Row 20m Bear Crawl 20 Ring Rows Gymnastics K2E/T2Bs (Max Reps) Metcon Metcon (Time) 21-15-9 Front Squat Double Unders Deadlifts Dips Start every Round with a 25m Bear Crawl *Bar MUST be cleaned from the floor.Rx – 60/45kg 1) – 45/30kg 2) – 30/15kg

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 x 30 Seconds Hang from Pull Up Bar Then- 3 Rounds 5 A Frame Press Ups 8 Sit Ups 10 Inch Worms Weightlifting Push Jerk (5-5-5-5-5) Metcon Metcon (2 Rounds for reps) 15 min AMRAP – in pairs Alternate between the following rounds. Round One: Each[…]

CrossFit Trafford – CrossFit Teens Warm-up Wide Receiver (No Measure) Gymnastics Push-ups (Hand Release GVT 10×10) Strict 60 second rest between sets!!!!!! Metcon Metcon (AMRAP – Rounds and Reps) 5 Min EMOM 40 dbl unders / 80 Singles 1 Min Rest 5 Min AMRAP 5 Burpees 5 Sit-ups

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Min Mobility – Posterior Chain / Hips 3 Rounds of – Bear Crawl – 10 PVC Good Mornings – 20 Light KB Swings Metcon Metcon (No Measure) 30 Minute EMOM (10 Rounds) 1st Min – 10 Push Press 45/30kg 2nd Min – 20 Deadlifts 45/30kg 3rd[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Lunges 10 Slow Squat Jumps (Warm Up Pace) 20 Plate GTOH Weightlifting Bulgarian Split Squats (5-5-5-5-5/Leg) The goal is to get maximum muscle recruitment and movement from the hip flexors. Focus on balance and technique before weight increases! Metcon Metcon (5 Rounds for reps)[…]