07-July-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)


– Hip / Glute

3 Rounds of:

10/leg SLDL w/ KB

– Take your time, don’t rush each rep

– Keep both knees clamped together

– Keep the leg on the floor straight!!

– Don’t worry about how low you go

20 Walking Lunges w/ Hands O/H

10 Minutes to warm-up your shoulders and practise your Box Jumps.


TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
Don’t know what 2 Pood is??? It’s 32kg. Pood is a Russian weight measurement for Kettlebells. 1 pood is 16kg. You’ve now learnt things……BOOM!