Grand Trunk CrossFit – CrossFit
Warm-up
3 min Row
3 rounds
10 wall balls
10 CS snow angels https://www.youtube.com/watch?
10 V- ups
Mobility
couch stretch
banded couch stretch
Weightlifting
front squat/back squat (4×20)
7/13 squat cycle
15 minutes
using 90% of your new 1 RM front squat. do 65% of that. complete 7 front squats then rack the bar and do 13 back squats immediately.
Do this every 2:30 minutes X 4 sets
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Accessory
110 hollow rocks