Announcements End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Banded Lat Stretches 20 Plate Figure of 8 Gymnastics Kip Pull Up/ Pull Up progressions (Max Reps) – 30 Second Hold – Initiate movement from shoulders – Dead Stop Metcon Metcon (2 Rounds for reps) 5[…]