CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility —– Burpee Broad Jump Down Gym Walking Lunge (Hands O/H) Up Gym 15 KB Swings 10 Goblet Squats —– Front Rack Mobility Weightlifting Front Squat (10-10-3×10) Metcon Metcon (Time) 21-18-15 Floor Press Ring Row Toes to BarRX: 60/40kg 2: 45/32.5kg 1: 30/25kg

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip / Glute Mobility —– Burpee Broad Jump Down Gym Walking Lunge (Hands O/H) Up Gym 15 KB Swings 10 Goblet Squats —– Front Rack Mobility Weightlifting Front Squat (10-10-3×10) Metcon Metcon (Time) 21-18-15 Floor Press w/ DB Ring Row Toes to Bar