Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes, bike or ski erg
dynamic…
Mobility
quad smash
trap smash
Weightlifting
Hang Snatch ( heavy 2 rep)
hang squat snatch
7 sets, perform 2 UB reps every 90 seconds increasing wt each set
Metcon
Metcon (Time)
21-15-9
Cal Row
pushups
T2B
21 reps of each, 15 reps of each, 9 of each