Grand Trunk CrossFit – CrossFit
Warm-up
3 min Bike
dynamic…
Mobility
wall hip stretch (15 wall squats between legs)
banded shoulder- what you need
Weightlifting
Paused Front Squat (4-4-4-4-4)
3 sec down, 3 sec hold, 1 sec up.
build to 80-85%
Metcon
Metcon (AMRAP – Reps)
AMRAP 14
60 DU
30 wall balls 20/14
15 dead lifts 225/158