Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes DU
dynamic…
Mobility
banded hamstring or wall hip stretch
banded shoulder- straight arm
Weightlifting
Deadlift (4×3)
take 8 minutes to build to a heavy 3 rep TNG, then do 3 more sets at that weight
*working every 2 minutes
Metcon
Metcon (Time)
5 rounds
7 Cal Ski Erg
15 hang sand bag power cleans 80/60
23 HRPU
9 cals on concept 2
Accessory
110 hollow rocks