Saturday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Alt. DB Rows in Plank* 5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press 5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift * In the top of a push-up, alternate row (right) + row[…]

Saturday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping Lunges Workout Metcon (Time)[…]

Saturday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping Lunges Workout Metcon[…]