Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
3 rounds
10 push-ups
10 CS ATYT
10 lunges
Mobility
banded shoulder, band comes across body, lat stretch
pigeon stretch
Weightlifting
Bench Press
take 3-4 min, get to 60% then…
every 2 minutes
4@60%
3@70%
3@80%
3@85%
2@90%
2@90%
ME@50-60%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
25 Cal Row
20 box jumps 24/20
25 KBS 53/35
take short breaks, do large sets on the kbs and box jumps
Accessory
TABATA
8 rounds
:20 work :10 rest
V-ups