CrossFit Trafford – CrossFit Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (Time) 3 Rounds, for time 10 box jumps 20 jump pull ups 30 press ups 40 lunges 50 sit[…]

CrossFit Trafford – CrossFit Teens Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (3 Rounds for reps) 1 Min of KB Swings 1 Min of Air Squats 1 Min of Ring[…]

CrossFit Trafford – CrossFit Kids Warm-up Warm-up (No Measure) Forward Roll Bear Crawl Crab Walk Skill Push Press Metcon Memory Game (No Measure) Stand the kids in a circle, facing inwards. Decide who will start. The kid who starts chooses a movement and all the kids then perform that movement. Moving clockwise, the next kid[…]