CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10/side Lunges w/ 3/2kg DB Reach & Floor Touch 5 Inch Worms w/ Press-up 10 Air Squats @30X1 Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots,[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 10 Scap Pull-ups 10 Banded Lat Pull Gymnastics Giant Set of Pull-up Holds & Dip Holds (2 Rounds for time) 5 five minute rounds of the following Giant Set: – Chin over bar hold, drop and back in to – Half pull-up[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – 10 Air Squats @30X1 4 Rounds of: 20 Backward Lunges 5 Power Clean (start at 20/15kg) 5 Back Squat Increase the weight of your Clean / Back Squat each round Metcon Metcon (5 Rounds for reps) 5 Rounds In[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility w/ PVC – 5 Arounds the worlds /side – 10 Dislocates – 20 Gondolas 20 Backwark alt. Lunges 15 KB Swings 5 A-Frame Press-ups Weightlifting Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 10 Mins to Mobilise – Hip / Glute – Groin – Shoulders Clock for Murph will start 10 mins in to the session. Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Row Mobility – Hip / Glute – Groin – 10 Squat sit-down / Get-ups 3 Rounds of: 20 Walking Lunges w/ Hands O/H 10 Back Squat @30X1 20/15kg 10 Good Mornings 20/15kg Weightlifting Back Squat (8-5-3-2-1-1-1) 4 Minute rolling clock (28 Mins total)

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Rowling 3 Rounds of: 10 Walk Outs 20 Walking Lunges w/ Hands O/H Weightlifting Front Rack Lunge (12-12-12-12-12) Metcon Metcon (5 Rounds for reps) 5 Rounds of: AMRAP in 3 minutes 10 KB Swings 8 Goblet Squats 12 KB O/Head Reverse Lunges alternate sides Rest 1[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute: 20 rotation then 20 forward ea. leg – Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg – 10 squat get-ups (no hands) alt. legs 3 Rounds of: 10 PVC Power Snatch 10 PVC O/H Squats 15 KB Swings Weightlifting[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility: – Hip / Glute – Groin 3 Rounds of: 5 Bent Over Barbell Row 20/15kg 5 Front Squat 20/15kg 5 A-Frame Press-ups Metcon WOD 1 – For Time: 21-15-9 Burpees DB Snatch alt. arms 22.5/15kg Front Squat 60/40kg Rest 10 Minutes WOD 2 – For Time:[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 10 Scap Pull-ups 10 Banded Lat Pull Gymnastics Giant Set of Pull-up Holds & Dip Holds (2 Rounds for time) 5 five minute rounds of the following Giant Set: – Chin over bar hold, drop and back in to – Half pull-up[…]