Grand Trunk CrossFit – CrossFit
Warm-up
3 min row or bike
dynamic…
Mobility
quad smash
trap smash
Gymnastics
3 rounds
30 sec parrelette alternating leg kick
15 sec rest
30 sec straddle leg raise
15 sec rest
30 sec hollow rocks
15 sec rest
Metcon
Metcon (AMRAP – Reps)
AMRAP 2
25 DB snatches 50/35
ME Cal assault bike
rest 30 seconds
AMRAP 2
20 DB hang clean and jerk 50/35
ME Cal assault bike
rest 30 seconds
AMRAP 2
25 DB snatches
ME Cal assault bike
rest 30 sec
AMRAP 2
20 DB hang clean and jerk
ME Cal assault bike
DB snatches are alternating
score is total Cals on bike