20-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip 3 Rounds of: 20 Walking Lunges w/ Hands O/H 10/leg Step-ups 10 Hanging Knee Raises Weightlifting Bulgarian Split Squats (10-10-10-10-10/leg) Start on weakest leg, with a 3 Min Clock Metcon Metcon (Time) Descending Pyramid of: 20-15-10-5 MB Box Step-over 10/6kg 40-30-20-10 DU[…]

18-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 10 Scap Pull-ups 10 Standing Pull-ups OR Ring Rows 10 Air Squats Gymnastics Pull-ups (5xMR – 3 Min Rounds) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (Distance) Partner EOMOM for 26 Mins (13[…]

16-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]