24-Mar-16

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds – 20m Bear Crawl – 10 Air Squats – 20m Shuttle Run – 10 Air Squats Weightlifting Overhead Squat (20 minutes working in sets of 5) Metcon Metcon (2 Rounds for reps) 2 Rounds – In a 3 Minute Window: – 200m Run –[…]

24-Mar-16

CrossFit Trafford – CrossFit Kids Warm-up Leap Frog Burpees (No Measure) The kids will form a single file line forwards facing, two lines if over 4 kids in the class. Get the kids to space out a couple of meters. The kid at the back leap frogs the person in front and performs a burpee,[…]

24-Mar-16

CrossFit Trafford – CrossFit Warm-up Clean Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 3 Rounds 10 KB Swings 10 Air Squats 10 Med Ball Cleans Weightlifting Hang Power Clean (Work to a 5RM in 20 minutes) For the lift to count as a true 5 Rep Max, each clean needs to start and[…]