Grand Trunk CrossFit – CrossFit
Warm-up
3 Rounds
:30 KBS
:30 DB floor press
:30 slow air squat
Mobility
banded OH stretch
Weightlifting
Shoulder Press (3-3-3-3-3)
every 90 seconds, each set climbing in weight,
finish the shoulder press and go right into the bench press
Weightlifting
Bench Press (3-3-3-3-3)
every 90 seconds, each set climbing in weight,
Metcon
Metcon (Time)
3 Rounds:
1200m Bike
12 Dumbbell Power Snatches 50/35
21 Single Dumbbell Squats 50/35
Rx+ use a 70/50 lb DB
DB Snatches: Alternate arms each rep (6 each)
DB squat: rack the DB on your shoulder, behind the head, or hold it in the goblet position