4/4/2018

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row

dynamic…

3 rounds

20 pass throughs

15 hollow rocks

10 alligator rolls w/tuck

Mobility

wall hip stretch

banded shoulder

Weightlifting

Power Clean (heavy 3 rep)

6 rounds

increasing weight every 90 seconds

Metcon

Metcon (AMRAP – Reps)

2 rounds

2 MIN: shoulder to overhead 135/93

rest 1 minute

2 MIN: front squat 135/93

rest 1 minute

2 MIN: sit-ups

rest 1 minute

Categories: WOD

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