Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Row
3 rounds
10 CS WY’s
5 BB shoulder press
5 BB split jerks
10 sit ups
Mobility
couch stretch
OH banded shoulder
Weightlifting
Split Jerk
working every 90 seconds- focusing on foot work and speed under the bar
3@50%
3@60%
3@70%
2@75%
2@80%
1@85%
1@85%
Metcon
Metcon (Time)
5 rounds
10 DB hang clean and jerk
12/10 Cal Bike
15 push-ups
5 DB hang clean and jerk/ arm