Grand Trunk CrossFit – CrossFit
Warm-up
3 min bike
2 rounds
12 KBS
12 goblet squats
12 pushups
12 situps
Mobility
partner rig stretch
couch or wall hip stretch
Weightlifting
Power Snatch (3-3-3-3-3-3-3 across)
burgener warmup then…
5-6 minutes to warmup to 75-80% (be in a range where you rarely miss)
3 reps every 2 minutes
Metcon
Metcon (Time)
3 rounds
450m Row
10 S2OH 185/125
Choose a load that is heavy but still can be done unbroken in the beginning. should be 8-12 min