Grand Trunk CrossFit – CrossFit
Warm-up
3 minute cardio
3 rounds
10 BB HPC
10 BB push press
10 CS snow angels
Mobility
quad smash/ foam roll
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
5 clean and jerks 155/110
5 bar facing burpees
rest 2 minutes
AMRAP 3
4 clean and jerks 185/135
6 bar facing burpees
rest 2 minutes
AMRAP 3
3 clean and jerks 205/150
7 bar facing burpees
these are ment to be sprints building with heavy weight
Gymnastics
Metcon (Distance)
5 rounds
(1 round every 2 minutes)
35 DU
ME handstand walk
1 round-working every 2 minutes
do 35 DU and with the remainder of the time Max distance HS walk or scale to ME strict HSPU or shoulder touches