Author: 321go

7/16/2018

Grand Trunk CrossFit – CrossFit Warm-up 3min row 30 pass throughs 15 wall squats -squat therapy (chest as close to wall as possible, heels down) 3 rounds w/ barbell 5 OHS 5 behind the neck presses 5 snatch drops Mobility couch stretch banded shoulder Weightlifting Pause Back Squat (4×3) every 2 minute- 3 sec pause …
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7/14/2018

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds) AMRAP 22 with a partner 50 deadlifts 125/90 40 burpee pull-ups 30 thrusters

7/13/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes Bike/row/ski dynamic… Mobility banded hip stretch banded shoulder Weightlifting Shoulder Press (4-4-4-4-4) 5×4 across using 80-85% every 2 minutes Metcon Metcon (Time) 150 DU 1500m Row 50 DB push press 35/20 35/30 Cal Bike

7/12/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 min row/bike/ski 30 pass throughs 2 rounds w/ barbell 5 Front squats 5 hang power cleans 5 push press 5 hang squat cleans Mobility foam roll Gymnastics 4 rounds :45 hollow hold :15 rest :45 alligator rolls :15 rest :45 parallette tucks :15 rest Metcon Metcon (Time) For …
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7/11/2018

Grand Trunk CrossFit – CrossFit Warm-up row, bike, ski 3 minutes dynamic… Mobility quad smash trap smash Weightlifting paused bench press (6×4) every 90 seconds 2 sec pause 6 working sets, building to a heavy 4 rep Metcon Metcon (AMRAP – Reps) AMRAP 12 20 push-ups sand bag grass run 60/40 24 KBS 53/35


29665 WK Smith Dr.
Suite B
New Hudson, MI
48165