Grand Trunk CrossFit – CrossFit
Warm-up
10 shuttles
3 rounds
Kb stretch
15 table tops
30 lateral leg swings
Mobility
Barbell quad smash
Foam roll
Weightlifting
Close grip Bench Press (1×5)
work up to a heavy 5 rep
Get a least 6 working sets of 5 reps
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
20 DB snatches 50/35
20 burpee box jump overs 24/20
Alternating db snatch
Hands can not touch box