CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge Ups Strength Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build up[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) With one LIGHT dumbbell … 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges 6 Cal. Bike (Pace for the workout) 5/5 Upright High Pull + Punch* 10 Alt. Lunges w/DB[…]

CrossFit Trafford – CrossFit Warm-up (No Measure) Three Rounds of increasing effort: 8/5 Cal Bike 65% –> 75% –> 85% 8 Air Squats –> 8 Plate Deadlifts –> 8 Plate GTOH 5 Inch Worms –> 5 Down/Ups –> 5 Burpees 10 Scap Pull-ups –> 10 Lat Pull-downs –> 5 Pull-ups Warm-up (No Measure) Teach 5 Snatch[…]