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

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Shoulder Mobility – Gondola Stretch x20/arm – Pass Through x10 – Around the World x5/direction 2 Rounds 5 Inch Worms (Static) 5 A-Frame Press-ups Weightlifting Single Arm DB Shoulder Press (5-5-5-5-5) Perform 5 reps on one side, then immediately on the other. Metcon Metcon (2 Rounds[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Run 2 Rounds 10 Ring Rows 10 Bicep Curls (light-ish) Weightlifting Preacher Curl (3xTF) Metcon Metcon (3 Rounds for reps) Three Rounds of Tabata Rnd 1: DB Shrugs Rnd 2: Scap Pull-ups Rnd 3: DB Lateral Raise

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 10 Ring Rows 10 Bicep Curls (light-ish) Weightlifting Preacher Curl (3xTF) Metcon Metcon (3 Rounds for reps) Three Rounds of Tabata Rnd 1: DB Shrugs Rnd 2: Scap Pull-ups Rnd 3: DB Lateral Raise

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Gondola Stretch 20/Side 3 Rounds 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting Bench Press (10-8-6-3-3-3) Metcon Metcon (Time) In Pairs – I Go You Go 1 Rep at a Time 100 Sit-up Passes w/ MB 100 Lateral Passes w/ MB 100 BurpeesRX: 10/8kg 2: 8/6kg[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds 20 Walking Lunges PVC O/H 15 KB Swings Weightlifting BB O/Head Front Alt. Lunge (20-20-20) Perform the lunge on the spot, always stepping the lunging leg forward, then returning it back to centre. Perform 20 Reps total, alternate the lunging[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds 20 Walking Lunges PVC O/H 15 KB Swings Weightlifting BB O/Head Front Alt. Lunge (20-20-20) Perform the lunge on the spot, always stepping the lunging leg forward, then returning it back to centre. Perform 20 Reps total, alternate the lunging leg[…]

CrossFit Trafford – CrossFit Teens Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Box Jumps (For Height) (Distance) 3-3-3-3-3 Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C.[…]

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Box Jumps (For Height) (Distance) 3-3-3-3-3 Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee,[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 PVC Push Press 10 Band Chest Press 10 Band Pull Aparts 10 Scap Pull-ups 10 Ring Rows Gymnastics Superset the two below movements 3 sets to Total Failure Pull-ups Dips Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats