Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes row or ski
30 pvc pass throughs
15 pvc OHS
5 minute foam roll or BB smash
Burgener warm-up
Mobility
USAW Barbell squat stretch (barbell across quads)
USAW Barbell back rack lat stretch
Metcon (Time)
10 rounds
1 squat snatch
155/110
2 clean and jerks
30 DU
18 MTC
the purpose of this workout is that you will get good Oly work in under duress, choose a weight that will challenge you in the later rounds but you won’t miss reps,
*power clean and push jerk
* 30 sec DU practice
Gymnastics
4 rounds
30 hollow rocks
:90 HS walk/hold practice