CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (Time) For Time. In a pair IGYG 10x100m Row Sprint (You must share 1 rower) Then 10×10 KB[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 10 Scap Pull-ups 10 Standing Pull-ups OR Ring Rows Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (3 Rounds for reps) Break & Run… For reps: 7 Min AMRAP Wall Balls[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groin – Calfs 3 Rounds of: 5 Inch Worms w/ Press-up 20 Walking Lunges 25 Single Unders Squat Therapy – Ass to grass Metcon Metcon (5 Rounds for reps) Tabata 1 – Plank Shoulder Taps Rest 1 Min Tabata 2 –[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Calf Dynamic W-up – High Knees – Butt Kicks – Small Skips – Long Skips – Chicken Feet Rowing Workshop Metcon Metcon (Time) In a pair – Complete 3 Rounds for time of: 1km Row (250m Splits) 40 Box Jumps (IGYG)[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip 3 Rounds of: 20 Walking Lunges w/ Hands O/H 10/leg Step-ups 10 Hanging Knee Raises Weightlifting Bulgarian Split Squats (10-10-10-10-10/leg) Start on weakest leg, with a 3 Min Clock Metcon Metcon (Time) 5 Rounds for Time of: 8 Hand Stand Push-up *[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 10 Scap Pull-ups 10 Standing Pull-ups OR Ring Rows (Warm-up your hips / squat in the rest P/Up rest periods) Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (Time) 9-7-5 Overhead[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (Time) 15-12-9 Barbell Ground to Overhead Burpee Over Bar Rx: 60/40kg 2: 45/30kg 1: 30/20kg

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]