Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Bike or Row
dynamic…
2 rounds
10 BB hang power snatch
5 BB OHS
5 BB hang squat snatch
Mobility
foam roll w/ plate
wall hip stretch
Gymnastics
3 Rounds
0:30 Max Effort Bicycles
0:30 Rest
0:30 Max Effort Hollow Rocks
0:30 Rest
0:30 Max Effort Tuck-Ups
https://www.youtube.com/watch?v=KRLsAThqpM8
https://www.youtube.com/watch?v=JZd0rhN3I1U
Weightlifting
Overhead Squat ( 7 rounds – 90 seconds each round)
2 OHS working up to 90%
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
48 DU
12 power snatches 105/73
16 Cal Row
45 seconds DU practice