Grand Trunk CrossFit – CrossFit
Warm-up
12 cal Bike
3 rounds
30 sec HS hold
12 ring rows
12 scap push-ups
12 KBS
Mobility
barbell trap smash
wall hip stretch
Weightlifting
paused bench press (5×4)
15 minutes
warmup 6/5/4 increasing weight
3 second pause, if you hit all your sets last time we did this add 5-10lbs, if not stay at 75-80%.
4 reps every 2 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
65 DU
45 Cal Row
25 HSPU
90 sec DU practice/180 single unders
box HSPU