Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes Bike
3 rounds
:30 HS holds
10 CS snow angels
20 lateral hops
10 DB shoulder presses
Mobility
banded shoulder (straight above head)
calf stretch
Gymnastics
50 strict HSPU (Time)
do 50 strict HSPU…
coaches spend 5 minutes getting athletes ready, going over points of performance
7 MTC
add missed reps on your time
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
21 Cal Row
14 DB hang clean and jerk 50/35
56 DU
14 DB alternating DB snatches 50/35
7 right/7 left arm on the clean and jerk, and alternating snatch
focus on going UB for the majority of these reps, if you’re not there yet reduce the reps so you can
Accessory
TABATA
low plank march