Grand Trunk CrossFit – CrossFit
Warm-up
2 min DU practice
3 rounds
walking cradle
10 DB strict press
30 lateral leg swings
Mobility
wall hip
OH shoulder stretch
Weightlifting
Shoulder Press (build to a heavy 3 rep)
10 minutes
this is a strict press
Weightlifting
Push Jerk (build to heavy 3 rep)
10 minutes
Metcon
Metcon (AMRAP – Reps)
In 12 minutes complete
1500m Row
100 DU
ME burpee box jump overs 24/20 (in remaining time)
score is total burpee box jump overs
2 minutes of DU practice