Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes DU practice
30 pass throughs
3 rounds w/ BB
5 OHS
5 Hang power snatch
5 behind the neck Snatch grip press
5 SG deadlift
Mobility
couch stretch
banded front rack
Weightlifting
Hang Snatch (1×3)
14 minutes
work up to a heavy 3 rep
*holding on to the bar
Metcon
Metcon (Time)
For time:
3-minute handstand hold
100 air squats
50-meter handstand walk
100 air squats
30 handstand push-ups
do the handstand hold against the wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
if scaling the HS walk, its 5 wall walks, chest goes from floor and touches wall then back down to floor