Grand Trunk CrossFit – CrossFit
Warm-up
3 min Row
Dynamic…
Mobility
couch stretch
banded shoulder- your choice
Gymnastics
3 Rounds
0:30 Max Effort Hollow + Alternating Leg Lowers
0:30 Rest
0:30 Max Effort Alligator Roll + Tuck-Up
0:30 Rest
0:30 Max Effort Alternating Leg V-Ups
Conditioning
AMRAP 7
10 Cal Bike
8 BB hang clusters 75/53
3/ arm DB turkish get-up 35/20
8 BB push jerks 75/53
Weightlifting
thruster+ push press+ push jerk+ split jerk (1-1-1-1-1-1-1)
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
7 sets building, your score is your last attempt, you can start with a squat clean
2-3 min between sets increasing rest as you get closer to your max