CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute (No groin mobs) 2 Rounds of: 5 Inch Worms w/ Press-up 10 Sit-ups 20 Russian Twist Warm up to working weight of Deadlift and Thursters. Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts,[…]