Grand Trunk CrossFit – CrossFit
Warm-up
3 min ski erg/ bike
dynamic…
Mobility
wall hip stretch- do 20 wall balls between sides- any weight
30 pass throughs
Weightlifting
Tempo Back squat (Every 2 minutes 3 reps)
5 rounds working @ 70-75%
4 second descend,
2 second pause at bottom, and 1 second up. If 70-75% is to heavy do a weight that you can do
Metcon
Metcon (Time)
3 rounds
10 squat snatches 105/73
20 burpees
do not Rx unless you can do 10 squat snatch reps in 1 minute of that weight