CrossFit Trafford – CrossFit Teens Warm-up Agile Crab / Bear (No Measure) Using the agility ladder, crab walk out and bear crawl back – the hands have to move up one ladder rung each go Weightlifting Floor Press Superset (5-5-5-5-5) 5x Superset of: – 5 Floor Press – AMRAP Press-ups Metcon Metcon (Time) 5 Rounds[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2x – 100 Skips – 10 Ring Rows – 5 Inch Worms w/ Press-up Gymnastics Pull-ups (5×5 @1241) Progressions: – Standing on feet – Standing on toes – Strict dead hang Weighted Pull-ups (5×5 @1241) Metcon Partner CrossFit Football 10,000lbs – Time Cap 15 Mins (Time) Lift[…]