22-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run, then 2 Rounds of: – 10 Bent Over Row (20/15kg Bar) – 5 Inch Worms w/ Press-up Weightlifting Bent Over Row (20-15-10-10-10-10-10) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 100m Sprint 5 GTOH – Barbell 10 Squat Jumps 15 Deficit Press Ups

21-July-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then… 3 Rounds of 10 Sit-ups 5 Inch Worms 10 Air Squats Weightlifting Overhead Squat (20 Mins working in wets of 5) Metcon Metcon (Time) 25-20-15-10-5 Plank Get-ups *100m Sprint after each set Skill Atlas Stone – G2S (5-5-5-5-5) Technique work – using Med[…]

20-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip/Glute Mobility Shoulder / Lat Mobility 2 Rounds of: – 10 PVC Front Squat – 3 Burpees Weightlifting Front Squat (15-10-5-3-3-3-3-3) Metcon Metcon (AMRAP – Reps) In 12 mins; Max Reps Burpees and RUN 1 mile! If you complete this between 11.30 and 12mins the score is[…]

19-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: – 100 SU’s/30 DUs – Inch Worm 10m – 5 Plank Press Ups Gymnastics Handstand Press-up Progressions A Frame Press-up Pike Press-up – Feet on Box Pike Press-up – Knees on Box, steep back angle Handstand Kick-up Against Wall Handstand Press-up Against Wall –[…]

16-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Row, then 2 Rounds of: – 10 PVC Bent Over Row – 5 Inch Worms w/ Press-up Weightlifting Bent Over Row (20-15-10-10-10-10-10) Metcon Metcon (No Measure) EMOM – 16 mins Even – 20 KB Swings Odds – 10 Tv Lunge -DB O/HForfeit for any rounds uncompleted!