Grand Trunk CrossFit – CrossFit
Warm-up
(metcon style)
buy in: 300m Row
then
3 rounds
10 barbell good mornings
10 scap pushups
10 KBS
10 lunges
Mobility
box hip
box shoulder
Weightlifting
paused bench press (6×3)
warmup 6-4-3 building
then working every 90 seconds
80% 3 second pause in down position
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
20 box jumps 24/20
20 HSPU
20 OH lunges 95/63
OH lunge is stationary