Grand Trunk CrossFit – CrossFit
Warm-up
3 min bike or ski erg
dynamic
Mobility
couch stretch
banded shoulder- straight arm
Weightlifting
Overhead Squat (build to a heavy 4 rep)
15 minutes, warm-up with 6/5/4 increasing wt, get at least 5 working sets
Metcon
Metcon (AMRAP – Reps)
AMRAP 14
10 box jumps 30/24
14 DB OHS 50/35
20 sit-ups
DB OHS are single arm, 7 each side