Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 CS snow angels
5 BB OHS
10 BB push press
5 BB front squats
Mobility
wall hip stretch
calf stretch
partner rig stretch
Weightlifting
front squat/back squat (3×20)
7/13 squat cycle
14 minutes
using 90% of your new 1 RM front squat. do 65% of that. if you did this last week and completed your reps add 5 lbs. complete 7 front squats then rack the bar and do 13 back squats immediately.
Do this every 3 minutes x 3 sets,
Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Accessory
TABATA
8 rounds :20 work, :10 rest
alligator rolls