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 Teens Warm-up Warm-up (No Measure) 5 Inch Worms w/ Press-up 20m Bear Crawl 20m Walking Lunges 15 Mins for Deadlift tekkers Metcon Metcon (4 Rounds for reps) 4 Rounds of (34 Minutes): In 7 mins Run 800m 10 Deadlifts Max Reps Burpees Rest 2 mins Score is reps of Burpees

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 10 Mins for warm-up: Mobility – Hip / Glute – Shoulders 5 Inch Worms w/ Press-up 20m Bear Crawl 20m Walking Lunges 10 Mins to warm-up Deadlift Metcon Metcon (4 Rounds for reps) 4 Rounds of (34 Minutes): In 7 mins Run 800m 10 Deadlifts (Increase the[…]

CrossFit Trafford – CrossFit Teens 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 (4 Rounds for reps) 4 Min[…]

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 (4 Rounds for reps) 4 Min AMRAP[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 Air Squats 15 KB Swings O/H Squat Tekkers Weightlifting Overhead Squat (10-10-3×10) Metcon Metcon (No Measure) 30 Minute EMOM Min 1: 5 Strict Handstand Press-up Min 2: 5 Supine Row Min 3: 5 Pistol on each leg

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[…]