Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes bike/row/ski
dynamic…
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Front Squat (heavy 5 rep)
12 minutes to work up to a heavy 5 rep
-get at least 5 working sets
Metcon
Metcon (Time)
3 rounds
10 DB power snatches, left arm
10 DB single-arm overhead squats, left arm
10 C2B pull-ups
10 DB power snatches, right arm
10 DB single-arm overhead squats, right arm
10 C2B pull-ups
50/35
try to use the same DB through out the whole workout