CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (Time) 15-12-9 Barbell Ground to Overhead Burpee Over Bar Rx: 60/40kg 2: 45/30kg 1: 30/20kg