Grand Trunk CrossFit – CrossFit
Warm-up
300m Row
3 rounds
spiderman walk with rotation
30 lateral leg swings
15 table tops
Mobility
barbell quad smash
box shoulder
Weightlifting
3 position power clean (heavy 1 rep)
position 1: floor
position 2: above knee
position 3: hips
12 minutes
Metcon
Metcon (Time)
600m Run
20 T2B
1600m Bike
20 T2B
600m Run