Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes row
3 rounds
10 CS snow angels
5 BB S2OH
10 KBS
Mobility
banded shoulder (arm straight up)
wall hip stretch
Weightlifting
Press Couplet (heavy 1 rep)
Push press + Push jerk
12 minutes
work up to a heavy push press then push jerk
Metcon
Metcon (Time)
15-12-9-6-3
S2OH
bar facing burpees
155/113
choose a weight that you could do 12 reps UB when fresh
Accessory
100 abmat situps
45 hip ext