Grand Trunk CrossFit – CrossFit
Warm-up
2 minute shuttles
dynamic…
Mobility
BB quad smash, trap smash, foam roll
Metcon
Metcon (AMRAP – Reps)
Six Rotating stations “On the 1:30” (Twice through) so 18:00 minutes total
Station 1: 1 minute moderate Row, Bike, Ski
Station 2: 10 thrusters 75/55 + 5-7 C2B pull-ups
Station 3: 1 minute moderate Row, Bike, Ski
Station 4: 10 OHS 75/55 + 5-7 C2B pull-ups
Station 5: 1 minute moderate row, bike, ski
Station 6: 12 DB hang clean(6Rt 6Lft) and jerk 50/35 + 6 DB
snatches (3Rt 3Lt)
Accessory
TABATA
V-ups