Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row or ski
then
3 rounds
10 med ball cleans
10 pushups
10 KBS
Mobility
wall hip stretch
banded front rack
Weightlifting
Front Squat
3-4 minutes to get to 60%
every 2 minutes
6@60%
5@70%
4@80%
3@85%
3@90%
2@90%
2@93%
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
wall balls 20/14
on minutes 2,3,4,5,6 do
7 deadlifts 225/155
score is total WB, start with wall balls
Accessory
100 hollow rocks
50 strict KB shoulder presses (seated or standing)