7/10/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 minute row

3 rounds

10 wall ball cleans

15 DU

10 pushups

Mobility

banded hamstring (from rig)

banded calf

Weightlifting

Push Jerk (7×3)

clean from the floor

work up to a heavy 3 rep, but make sure its a weight you can do 6 more sets of 3 EMOTM

Metcon

Metcon (Time)

25 deadlifts 225/155

80-60-40-20 DU

40-30-20-10 situps

25 deadlifts
Pace that 1st set of DL relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 80), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excess sets of DU…That’s where time disappears

Categories: WOD

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