27-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Front Squat Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 3 Rounds 20 Walking Lunges 10 PVC Front Squat 10 KB Swings Weightlifting Front Squat (5,5,5,5,5) Perform 5 sets of 5 Front Squats, add weight before each set. Perform 2 sets of 10 Reps at a light weight first.[…]

27-Apr-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Metcon (No Measure) Nought & Crosses Movements allowed: – Bear Crawl – Frog Jump Weightlifting Deadlift (10-10-10-10-10) Metcon Tabata Teens Kinda This! (3 Rounds for reps) Tabata Box Jump (Scale using plates) Rest 1 Minute Tabata Air Squats Rest 1 Minute Tabata Jump Pull-ups Weightlifting Kettlebell Snatch (Dumbbells –[…]

26-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (Time) 21-15-9 – KB Muscle Snatch (Alternate Arm Each Snatch) – Burpee Box Over 24”/20”