Grand Trunk CrossFit – CrossFit
Warm-up
1 minute shuttles
3 rounds
10 wall squats
10 CS archer
20 sec HS hold
Mobility
couch stretch
T-spine banded pulls
Weightlifting
front squat/back squat (4×15)
7/13 squat cycle
roughly 16 minutes…
using 90% of your new 1 RM front squat. do 65% of that. if you were here last week do that weight. complete 5 front squats then rack the bar and do 10 back squats immediately.
Do this every 3 minutes x 4 sets.
Metcon (AMRAP – Reps)
AMRAP 12
1 strict pull-up, 2 DB push press, 3 squats
2 strict pull-ups, 4 DB push press, 6 squats
3 strict pull-ups, 6 DB push press, 9 squats…
50/35
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
Post starting point, finishing point and total reps completed to comments.