CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After the general warm-up,[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After the general[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) Play a Game! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 10 Wall Balls 10 KB Sumo DL High Pull *Every 2:00 including 3-2-1 go, perform… 40 Alt. Mountain Climbers Optional Finisher Warm-up (No Measure) 2-3 SETS 5 Jefferson Curls 20 Alt. Plank[…]