CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Shoulder Mobility 5 B/O Row 10 Band Pull-aparts 5-10 Mins to build to working weight – If the bar isn’t touching your bottom rib, it’s too heavy. Weightlifting Barbell Bent Over Row (x10 EOMOM for 20 Mins) Metcon Metcon (Time) 21-15-9 Pull-ups Box Jumps Deficit Press-ups[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 5 B/O Row 10 Band Pull-aparts 5-10 Mins to build to working weight Weightlifting Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041) If the bar isn’t touching your bottom rib it’s too heavy Metcon Metcon (Time) 21-15-9 Pull-ups Box Jumps[…]