Grand Trunk CrossFit – CrossFit
Warm-up
3 min bike or ski erg
dynamic…
Mobility
quad smash
banded shoulder
Weightlifting
Tempo Back squat (7×3)
6/4/3 warmup increasing weight
then every 90 seconds
3 sec down/ 2 sec hold
1 sec up working @80-85%
Metcon
Metcon (Time)
3 rounds
120ft sled pull
15 sand bag over the shoulder 70/50
30 wall balls 20/14