Grand Trunk CrossFit – CrossFit
Warm-up
3 min row or bike
20 table tops
dynamic…
then… w/ barbell
2 rounds
5 hang power cleans
5 squat cleans
5 front squats
Mobility
quad smash
banded front rack
Weightlifting
3 position Clean (heavy 1 rep)
1. power position- high hang squat clean, keep chest high and drop into squat
2. hang position- hang squat clean
3. squat clean- full squat clean from floor
14 minutes
Metcon
Metcon (Time)
3 rounds
100ft DB walking lunge 50/35
6 shuttles
100ft walking lunge is down and back, holding weight at sides
1 shuttle= 50 ft
Must touch hand down to floor