Author: 321go

7/16/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes cardio :30 mnt climber :30 good mornings :30 push-ups :30 wall ball clean Mobility foam roll quad/ adductors banded shoulder -under rig Metcon Metcon 2k Row (Time) Max Effort 2k Row**if the group is larger than 11, have half the group do the row and half the …
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7/15/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 DU practice 2 rounds 5 slow wall squats 5 inch worm (walk out with hands into pushup) 5 pull-ups 1 round 15 BB thrusters 30 DU 5 pull-ups Mobility 1:00 pigeon stretch 1:00 couch stretch 2:00 shoulder straight arm Weightlifting front squat/back squat (EMOTM 12) 7/13 squat cycleAlternating …
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7/13/2019

Grand Trunk CrossFit – CrossFit Warm-up 5 minutes cardio foam roll/ smash 6 minutes coaches choice… Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 24 power cleans 135/95 24 burpees 200m Runshare the reps w/ a partner, then run together, view the run as our chance to recover from the power cleans and burpees

7/12/2019

Grand Trunk CrossFit – CrossFit Warm-up 4 minutes cardio 3 rounds :30 cossack squats https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be :30 wallball :30 BB muscle snatch :30 slow BB OHS 3/2/2 Mobility banded shoulder (straight arm) :90 each couch stretch 2:00 each Weightlifting 3 position Snatch (heavy 1 rep) 1.high hang- power position 2. above knee 3. mid shin- floor15 …
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7/11/2019

Grand Trunk CrossFit – CrossFit Warm-up 4 minutes cardio 3 rounds :30 DB bent over row :30 mountain climbers :30 slow air squats 3/1/2 :30 DB floor press Mobility foam roll/quad smash Metcon Metcon (AMRAP – Reps) AMRAP 15 sand bag grass run 80/60 7 strict pull-ups 9 burpees over the baggrass run to the …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165