CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder Taps Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES* Max Cal. Bike *Every 2:00 including 3-2-1 go, perform… 4 Ring Rows 6[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout Metcon (AMRAP[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout Metcon[…]