CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 3 SETS 10 Cat/Cow :30 Deadbugs :30 Superman Backraise 15 Good Mornings Strength Deadlift (Build to a 1RM in 25 Mins) Single Leg Deadlift (12/12 Single Leg KB RDL (rest 1:30))

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring Rows Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box Jumps

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR REPS AMRAP x[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR REPS AMRAP[…]