Grand Trunk CrossFit – CrossFit
Warm-up
3 min Row
spiderman walk
inch worms
hip glides
2 rounds
5 BB good mornings
5 BB back squats
5 BB strict press
5 BB straight leg DL
5 BB front squats
Mobility
couch stretch
banded front rack
Weightlifting
Hang Clean (work to a heavy 2 rep)
hang squat clean 2 UB reps
7 sets, building in weight every 90 seconds
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
10 hang squat cleans 95/65
30 sit-ups
60 DU