Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
dynamic…
Mobility
couch stretch
banded shoulder
Weightlifting
Overhead Squat (work up to a heavy 5 rep)
at least 5 working sets
16 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
12 DB snatches 50/35
9 HSPU
6 box jumps 30/24
3 wall walks scale for HSPU