Grand Trunk CrossFit – CrossFit
Warm-up
1000m row
20 pass throughs
10 CS WYs
20 KBS
20 BB OHS
20 lateral bar hops
Mobility
box hip stretch
box shoulder
Weightlifting
3 position Snatch (heavy 1 rep)
1.high hang- power position
2. above knee
3. mid shin- floor
all 3 positions drop into squat snatch
14 min
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
18 wall balls 20/14
9 box jumps 30/24
go UB for as long as possible
Accessory
100 hollow rocks
45 ghd back ext