Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Row or Bike
then
3 rounds (metcon style)
10 barbell good mornings
10 table tops
10 barbell OHS
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Snatch (EMOTM 10)
squat snatch
1 rep @ 70-80%
work on getting better, do a weight that you can do a squat snatch with, not a power snatch into OHS
Metcon
Metcon (AMRAP – Reps)
4 rounds
min 1: Cal Bike
min 2: DU
min 3: Burpees
min 4: T2B
T2B scale is V-ups today
Mobility
static cool down as a group