11/28/2017


Grand Trunk CrossFit – CrossFit

Warm-up

Bike or Row 15 cal

3 rounds

Dynamic…

spiderman walk & run back…

traveling hip glide

straight leg hamstring

coaches choice…

Mobility

couch stretch

banded OH shoulder ( straight arm)

Weightlifting

Press Couplet (heavy 1 rep)

Push press + Push jerk
12 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2 rope climbs

8 DB thrusters 50/35

12 T2B

Categories: WOD

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