23-August-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds: 20 Plank Shoulder Taps 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting DB Bench Fly (10-10-10-10-10) Metcon Break & Run (Time) 3 Rounds: 25 Wall Balls 25 KB Swings 25 Ring Dips * 200m Run every time you break up the 25 reps!RX[…]

23-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 20 Plank Shoulder Taps 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting DB Bench Fly (10-10-10-10-10) Metcon Break & Run (Time) 3 Rounds: 25 Wall Balls 25 KB Swings 25 Ring Dips * 200m Run every time you break up the 25 reps!RX 10/6kg[…]

22-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs 2x 20 Lunges w/ Hands O/Head 7 Burpees Intro to Turkish Get Up Weightlifting Turkish Get Up (20 mins to 1RM (each side)) Metcon Metcon (Time) For Time (20 Min Cap): 800m Run 21 Bent Over Row 9 High Pull 600m Run 15[…]

21-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2x 10 KB Goblet Squats 12 KB Swings 14 Backward Lunges Back Squat Warm-up – 5 Min to warm-up to your working weight for… Weightlifting Back Squat (5-5-5 & 3×5) Metcon Metcon (No Measure) 16 Min EOMOM 8 High Hang Power Snatch 15 KB SwingsRX:[…]

19-August-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5 Rounds of Rowling – A-Frame Press-up for every meter over/under 100m Weightlifting Deadlift (5-5-5-5-5) Metcon Sale Sharks Row (Distance) 6 Rounds of 30:30 for maximum distance on the Rower

19-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling – A-Frame Press-up for every meter over/under 100m Weightlifting Metcon Arnold DB Shoulder Press (5×8) Metcon (Time) Partner Kelly – 5 Rounds for time of: 400m Run w/ Med Ball 30 Wall Balls 30 Box JumpsRX: 10/6kg

18-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs 20 Backwards Lunges w/ Hands O/Head 10 PVC Good Mornings 15 KB Swings Weightlifting Warm-up (No Measure) 10 Mins to warm-up to your Deadlift working weight. Start with 10 Reps of an empty barbell. Metcon 30 Min Deadlifts for Weight (Weight) Deadlift as[…]

17-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Gondola Stretch /arm 3x 10 Single Arm KB Swings /arm 10 PVC Good Mornings Weightlifting Kettlebell Clean (5-5-5-5-5) This is a technique session – don’t go heavy and snap yo shit up Metcon Hammer (Short) (Time) 3 Rounds for time of: 5 Power Cleans[…]

16-August-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2x 15m Bear Crawl (down gym) 15m Inch Worm (up gym) Gymnastics Plyo Press-ups Metcon Metcon (5 Rounds for reps) 5 Rounds of: 1 Minute per exercise, for maximum reps. SkiErg Wall Ball KB Swing 1 Min Rest

16-August-2017

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2x 15m Bear Crawl (down gym) 15m Inch Worm (up gym) Gymnastics Metcon Plyo Press-ups Metcon (5 Rounds for reps) 5 Rounds of: 1 Minute per exercise, for maximum reps. SkiErg Wall Ball KB Swing 1 Min RestRX: 24/16kg KB, 10/6kg WB 2: 16/12kg KB, 8/4kg WB[…]