CrossFit Trafford – CrossFit Teens Warm-up Dodge Ball (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Smykowski Run 1 Lap of the Drive 3 Burpees 3 Ring Rows Skill Snatch Warm-up (Burgener) (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-up Metcon Smykowski (Time) For Time: Run 6k 60 Burpees Pull-upsIn honor of U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, was killed on June 6, 2006To learn more about Smykowski click hereTo run the 6km you will do the following: Step 1:[…]