CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. Lunges Skill Warm-up (No Measure) E2MOM x 12 MINUTES MIN 1 & 2 – 3/3 Turkish Get-Up* MIN 3 & 4 –[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :30 Russian KBS → :30 American KBS MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331) *:03 descent, :03 pause in the[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. Lunges Skill Warm-up (No Measure) E2MOM x 12 MINUTES MIN 1 & 2 – 3/3 Turkish Get-Up* MIN 3 & 4[…]