CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Strength Bench Press (1×3) I. ON A[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Burpees 5 Front Rack Lunges (w/ Plate) 7 Plate Ground to Overhead :20 Plate Overhead Hold Workout Metcon (Time) 4 ROUNDS FOR TIME 20/15 Cal. Bike 10 Up-Downs 1:00 DBL KB Cross Body Hold* -15:00 Hard Cap- *One KB in the[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Strength Bench Press (1×3) I. ON A 12:00[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 Burpees Strength Deadlift (1×3) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift…heavy but doable without any major[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 Burpees Strength Deadlift (1×3) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift…heavy but doable without any major compromise[…]

CrossFit Trafford – CrossFit 30 Warm-up Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL DB Bicep Curl to Strict Press MIN 2 – 20 Sit-Ups MIN 3 – 12 Single DB Alt. Box Step-Ups MIN 4 – 40 Mountain Climbers