24 – September 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Rowling – In partners/3’s! 6 Rounds each However many metres you are under or over the 100m you must do the Burpees Air Squats KB Swings E.g You row 105m……You must do 5 Burpees, 5 Air Squats, 5 KB swings Gymnastics Pistols Max reps is ALWAYS set[…]

24-September-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then 3 Rounds of: 10 Air Squats 20 Walking Lunges 5 Inch Worms Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) Tabata Burpees Skill Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4.[…]