CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Row Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements… – Superman Rocks – Mountain Climbers – Banded Good Mornings – Plate Hops Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – Double Under or Triple Under[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Row Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements… – Superman Rocks – Mountain Climbers – Banded Good Mornings – Plate Hops Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – Double Under or Triple[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder Taps Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES* Max Cal. Bike *Every 2:00 including 3-2-1 go, perform… 4 Ring Rows 6[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout Metcon (AMRAP[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout Metcon[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) LINE DRILLS! 25′ Each… Walking Knees to Chest Walking Heel to Butt Toy Soldiers Running High Knees Running Butt Kickers Walking Forward Lunges Bear Crawls 100m run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 14 DB Push Press 14 DB[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45 Cal Bike 25[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45 Cal Bike[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After the general warm-up,[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After the general[…]