5-July-2018 – CrossFit

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,[…]

4-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 2 rounds of; 5 B/O Row 10 Band Pull-aparts 5 Mins to build to working weight Weightlifting Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041) If the bar isn’t touching your bottom rib it’s too heavy Metcon Metcon (Time) ‘Joe[…]

3 July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hamstring Mobility – Hip Flexor Mobility DB Hang Clean & Jerk Technique Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Metcon Crossfit Games[…]

2-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10 Back Squats 10 Good Mornings 15 KB Swings Weightlifting Back Squat (10-8-5-5-5 on a 4 min rolling clock) Metcon Metcon (3 Rounds for reps) Three 5 minute AMRAPS with an EMOM buy-in. Min 1-5 AMRAP Box[…]