CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) 3 x 5 Thruster*[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) 3 x 5[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 12 Sit-Ups 9 Wall Balls 7[…]