Author: 321go

11/20/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes cardio dynamic… Mobility wall hip stretch partner rig stretch Metcon Metcon (AMRAP – Reps) 5 rounds AMRAP 2 15 Cal Row ME T2B rest 2 minutesscore is total T2B Accessory TABATA hollow hold TABATA arch hold ( like superman hold but legs straight, feet together,)

11/19/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute row dynamic Mobility 30 pass throughs banded front rack couch stretch Weightlifting Front Squat (1×1) 3 minutes get close to 60% then every 2 minutes 5 @60% 5 @70% 3 @80% 3 @85% 2 @90% 2 @95% 1 @97% Metcon Metcon (Time) 21-15-9 OHS 135/95 box jumps …
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Riley Katheryn WOD Fundraiser

Grand Trunk CrossFit – CrossFit Warm-up 4 minutes shuttles, bike, row dynamic… mobility with coach Metcon Riley Katheryn Fundraiser (AMRAP – Reps) AMRAP 14 2 shuttles 11 KBS 53/35 3 power cleans 185/135 9 DB S2OH 35/20 30 air squatsthis workout can be done with a partner or on your own *less experienced athletes- find …
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11/16/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute DU 3 rounds 5 hang power snatch 5 BTNSGPP 5 deadlifts Mobility box hip stretch box shoulder stretch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 power snatches 95/65 10 Cal Skier 20 box step ups (back rack) 95/65use a weight you could do 8 …
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11/15/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes cardio 3 rounds 8 wall ball cleans 10 pushups 12 KBS Mobility banded back pack quad smash Weightlifting Shoulder Press (heavy 4 rep) take 9 minutes to get to your heavy 4 rep, get at least 5 heavy sets in climbing Weightlifting Bench Press (heavy 4 rep) …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165