30-March-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 15m Bear Crawl 20 Plank Shoulder Taps 15m Inch Worms w/ Press-up 5 A-Frame Press-ups Weightlifting Push Press – Dumbbells (5-5-5-5-5) Metcon Metcon (No Measure) 15 Min EMOM 5 Wall Balls 5 Jump Squats

30-March-17 – CrossFit Gymnasty

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 200m Row 30 second plank hold 15 Box Dips 10 Seated Shoulder Press (On the floor, legs stretched out in front of you) Gymnastics Core Time Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 200m Run 15 Plate GTOH 10 Sit Ups No[…]