CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Mins of Mobility – Hip / Glute: 20 rotational & 20 forward per leg – Groin: 20 thrusts, 20 lateral reach & 15 lateral lunges w/ floor touch per leg 6 Mins to complete 3 Rounds of: 400m Run 15 Air Squats 5 Burpees 10 Mins[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 10 Mins Mobility Work 3 Rounds of: 10 Scap Pull-ups 10 Band Lat Pull Downs 10 KB Swings Gymnastics Negative Pull-up (5xFailiure) Jump Pull Up w/ 4 second lowering 5xFailure on a 4 Min rolling clock. Your score is your lowest set! Metcon Metcon (Time) Kettlebell Swing[…]