CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Steady Pace Row Hip Mobility 3 Rounds: 10 Superman Back-raise 10 Air Squats @30X0 Weightlifting Box Back Squat (10-10-3×10 @31X1) WTF is @31X1? 3 – is how many seconds the lowering of squat will take you 1 – is how long you will pause[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Run Calf Mobility —– High Knees Butt Kicks Chicken Feet Small Skips Long / Big Skips Gymnastics Double-Unders (Tekkers OR 5xMR) Metcon Metcon (2 Rounds for reps) In Pairs: 10 Min ‘Death By’ Cal Row IGYG Rest 5 Mins 10 Min ‘Death By’ Press-ups IGYG

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run Calf Mobility —– High Knees Butt Kicks Chicken Feet Small Skips Long / Big Skips Gymnastics Double-Unders (Tekkers OR 5xMR) Metcon Metcon (2 Rounds for reps) In Pairs: 10 Min ‘Death By’ Cal Row IGYG Rest 5 Mins 10 Min ‘Death By’ Press-ups IGYG