29-Feb-16 – Open 16.1

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3x 15m Bear Crawl 5 Sit-ups 20 Walking Lunges Gymnastics L-Sit Hold (10 x Max Duration) Max Duration Matador L-Sit Hold – Once you fail, rest for 90 seconds before the next attempt. SCALE: If you can’t hold an L, you will hold a Matador Knee Raise.[…]

27-Feb-16 – Open 16.1

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3x 15m Bear Crawl 5 Sit-ups 20 Walking Lunges Gymnastics L-Sit Hold (10 x Max Duration) Max Duration Matador L-Sit Hold – Once you fail, rest for 90 seconds before the next attempt. SCALE: If you can’t hold an L, you will hold a Matador Knee Raise.[…]

26-Feb-16

CrossFit Trafford, CrossFit Trafford – CrossFit Warm-up 3x: Warm-up (No Measure) 10 Backward Lunges 5 Hindu Press-ups 50m Jog (Down the gym and back) Gymnastics Death by Press-ups 20 Min Time Cap Metcon Metcon (Time) Perform 6 Rounds for Time 5 Pull-ups 10 Box Jumps 50m Shuttle Sprint Rest for 1 minute between rounds

24-Feb-16

CrossFit Trafford – CrossFit Warm-up 3x: Warm-up (No Measure) Round the world Single Leg Balance Reach 12-12/leg 5 Inch Worms Bear Crawls 15metres Weightlifting Deadlift (x10) In 20 mins find a 10 rep max Deadlift. Practise Double Unders In between rounds. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 30 KB Swings (American)[…]

23-Feb-16

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm up Chicken feet Small skips Butt flicks High skips High knees Walking Lunges Weightlifting Back Squat (In 20 mins find Back Squat 10 rep max) Add Box dips 15 reps as active recovery Metcon Metcon (4 Rounds for reps) In 3 mins complete 125 Skips[…]

22-Feb-16

CrossFit Trafford – CrossFit Warm-up 3x: Warm-up (No Measure) 3 Burpees 5 Press-ups 10 Lunges Skill Push Press EMOM for 10 (10×3) Every minute on the minute for 10 mins, perform 3 Push Press Metcon Metcon (3 Rounds for reps) 1 Min of KB Swings 1 Min of Air Squats 1 Min of Ring Rows[…]