Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes row or bike
dynamic…
coaches choice
Mobility
foam roll
bottom of a squat hold
Weightlifting
Front Squat (5×3)
work up to heavy 3 rep, working sets starting at 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 DB snatches 50/35
30 box jumps 24/20
30 Cal row
30 sit-ups
alternate DB snatch
Mobility
4 minutes
static…
coaches choice