CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front Rack Carry Workout Metcon (Time) 4 ROUNDS FOR TIME 500m Row 15 DBL KB RDL 50m[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle Snatches 5[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle Snatches[…]