Announcements
Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 3 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months
Let Diana or me know if you’re interested.
Grand Trunk CrossFit – CrossFit
Warm-up
3 min bike
dynamic…
Mobility
box hip
box shoulder
Weightlifting
Back Squat (3-3-3+)
use you working max from last week when we did the fives
1 RM=250 x .9=225
use your new working max =225
80%x3
85%x3
90%x3+
Metcon
Metcon (Time)
2 rounds
10 snatches 155/105
12 bar facing burpees
2 rounds
10 snatches 105/65
12 bar facing burpees
choose a weight that will allow this workout to be a sprint, should be sub 8-10min
-snatches can be squat or power