12/26/2017

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

Categories: WOD

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