Grand Trunk CrossFit – CrossFit
Warm-up
1 minute shuttles
3 rounds
10 CS snow angels
10 BB shoulder press
10 BB FR lunge
Mobility
box hip stretch
box shoulder
Weightlifting
Shoulder Press
every 90 seconds
4@60%
3@70%
3@80%
2@90%
2@90%
2@90%
ME@50-60%
record your ME in the notes
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
8 burpee box jumps 24/20
8 HSPU
figure out a fast pace you can maintain for 8 minutes
Accessory
2 minute Assault Bike (AMRAP – Reps)
AMRAP 2
ME Assault Bike