CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Mobility – Hip / Glute 3 Rounds of: 20 Walking Lunges 15 Russian KB Swings 10 B/O Row CrossFit Strongman Metcon (3 Rounds for reps) Strongman Circuit – 3 Rounds for max reps in 1 minute. 1:2 work rest ratio. Farmers Carry (8′ = 1 Rep)[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5 Rounds of Rowling 3 Rounds of: 10 squat get-ups (no hands) alt. legs 20 Walking lunges 15 KB Swings Weightlifting Front Rack Lunge (20-20-3×20) Four minute rolling clock (20 mins) Metcon Metcon (AMRAP – Rounds and Reps) ‘Death By’ Toes to Bar. Scale to toes[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute: 20 rotation then 20 forward ea. leg – Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg – 10 squat get-ups (no hands) alt. legs 3 Rounds of: 10 PVC Power Snatch 10 PVC O/H Squats 15 KB Swings Weightlifting[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility w/ PVC – 10 Around the Worlds ea. direction – 10 Dislocates – 20 Gondolas ea. side 3 Rounds of: 5 Inch Worms w/ Press-up 5 A-Frame Press-ups 30m Bear Crawl 10 Sit-ups Metcon Metcon (No Measure) EMOM for 32 Minutes Min 1: X second[…]

Announcements 🏋🏼‍♀️NEW CYCLE 🏋🏼‍♀️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 10 Scap Pull-ups 10 Banded Lat Pull 10 Banded Face Pulls 8 Hollow Rocks Gymnastics Giant Set of Pull-up Holds & Dip Holds (2 Rounds for time) 5 four minute rounds of the following Giant Set: – Chin[…]

Announcements 🏋🏼‍♀️NEW CYCLE 🏋🏼‍♀️ CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Hip / Glute 3 Rounds of: 200m Run 5/leg SLDL w/KB 5 Power Cleans 20/15kg 5 Inch Worms w/ Press-up Metcon WOD 1 – AMRAP in 19 minutes Rest 10 Mins WOD 2 – EMOM for 10 minutes Metcon (5[…]

Announcements 🏋🏼‍♀️NEW CYCLE 🏋🏼‍♀️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute 3 Rounds of: 200m Run 5/leg SLDL w/KB 5 Power Cleans 20/15kg 5 Inch Worms w/ Press-up Metcon WOD 1 – AMRAP in 19 minutes Rest 10 Mins WOD 2 – EMOM for 10 minutes Metcon (5 Rounds[…]

Announcements 🏋🏼‍♀️NEW CYCLE 🏋🏼‍♀️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility w/ PVC – 5 Arounds the worlds /side – 10 Dislocates – 20 Gondolas 20 Backwark alt. Lunges 15 KB Swings 5 A-Frame Press-ups Weightlifting Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock) Metcon On a rolling clock,[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip & Groin Mobility 3 Rounds of; 3 Front Squats (Empty Bar) 3 Push Press (Empty Bar) 3 Squat Cleans (Empty Bar) 20 Wide ‘Train Track’ Lunges Weightlifting Clusters (5-5-5-5-5) Rolling 3 minute clock – You will have a 3 minute window to perform your set and[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Run 3 Rounds of: 10 No handed Getups alt. leg 10 PVC Front Squats Weightlifting Front Squat (5-5-3×5 w/ 3 Min Clock) Metcon Metcon (Time) Sort of Kelly… 3 Rounds 400m Run 20 Box Jumps 20 Wall Balls