Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes row, bike, run
20 pass throughs
3 rounds
10 CS snow angels
5 BB OHS
5 BB SG DL
10 lateral hops
Mobility
foam roll- 5 minutes
Weightlifting
Hang Power Snatch (heavy 3 rep)
12 minutes to build up,
3 UB reps, focus on hips and shrug
Metcon
Metcon (Time)
3 rounds
30 DU
25 wall balls 20/14
20 KBS 53/35
15/12 Cal Row
looking for UB movements, move through the transitions