Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 CS archers
5 hang power cleans
5 push press
10 BB front rack lunge
Mobility
quad smash
Weightlifting
Bench Press (3×2)
take 3-4 min, get to 60% then…
every 2 minutes
4@60%
3@70%
3@85%
2@90%
2@90%
2@90%
ME@50-60%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
25/20 Cal Bike
50 DU
15 power cleans 155/110