Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes Row or Bike
dynamic…
then
one round of
15 scap push-ups
15 BB behind the neck snatch grip press
15 BB OHS
15 scap push-ups
Mobility
couch stretch
banded straight arm
Weightlifting
Overhead Squat (1-1-1-1-1-1-1)
18 minutes
warm up sets
1×5, 1×4, 1×3, 1×2 increase weight…
working at 90-95% across
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
14 Cal Row
12 DB OHS 50/35
6 DB OHS/arm,
scale this weight if you can’t do 6 DB OHS 50/35 unbroken