Grand Trunk CrossFit – CrossFit
Warm-up
2 min row
dynamic…
Mobility
couch stretch
between legs do 20 wall squats
Weightlifting
Tempo Back squat (5×5)
3 sec down/ 2 sec hold/ 1 sec up
working at 75%
5 minutes to get to your working weight
then squat every 2 minutes
Metcon
Metcon (Time)
4 rounds
15 DB thrusters 50/35
50 DU
3 rope climbs
20 MTC
if your not proficient at rope climbs but learning them scale to only 1 or 2 climbs, if you’ve never climbed a rope scale to 21 ring rows, or 6 accend/decends