Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
5 BB thrusters
5 BB DL
10 PVC wind mills
Mobility
couch stretch
banded shoulder
Weightlifting
front squat/back squat
7/13 squat cycle
17-18 minutes total
using 90% of your new 1 RM front squat. do 80-85% of that. if you jumped up more last week, do 5-10lbs more than last week. 5 sets complete 4 front squats then rack the bar and do 8 back squats immediately.
*every 2:15
Metcon
Metcon (AMRAP – Reps)
4 rounds
1 MIN: wall balls 20/14
1 MIN: DB Snatch 50/35
1 MIN: Cal Row
1 MIN: rest