Grand Trunk CrossFit – CrossFit
Warm-up
3min row
30 pass throughs
15 wall squats -squat therapy (chest as close to wall as possible, heels down)
3 rounds w/ barbell
5 OHS
5 behind the neck presses
5 snatch drops
Mobility
couch stretch
banded shoulder
Weightlifting
Pause Back Squat (4×3)
every 2 minute- 3 sec pause
do 5-10lbs more than last week -across
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
50 DU
10 OHS 135/95
sprint today-
choose an OH weight that you can do UB.