Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 CS WY’s
10 lunges
10 pushups
Mobility
box hip stretch
box shoulder
Weightlifting
front squat/back squat
7/13 squat cycle
14 minutes
using 90% of your new 1 RM front squat. do 65% of that. complete 7 front squats then rack the bar and do 13 back squats immediately.
Do this every 3 minutes x 3 sets, try for 5-10lbs more than last week.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 DB push jerks 50/35
20 DB box step overs 24/20
pick a weight that you could get close to 3 rounds
Accessory
can super set these…
115 hollow rocks
45 Ghd back ext