Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes shuttles
3 rounds
8 kneeling upside down KB press ( both arms)
10 CS angels
8 stationary inch worms
Mobility
wrist stretch
7 PVC I’s and Y’s
Weightlifting
Shoulder Press (4-4-4-4-4-4)
work @ 75-80% across,
every 90 seconds
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
8 bar over burpees
14 push jerks 135/95
18 T2B
rest 2 minutes
AMRAP 4
8 bar over burpees
12 push jerks 145/105
14 T2B
rest 2 minutes
AMRAP 4
8 bar over burpees
10 push jerks 155/115
12 T2B