Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 wall ball cleans
10 pushups
10 situps
Mobility
barbell USAW stretch
banded shoulder
Weightlifting
Bench Press (5×3)
every 90seconds
5 sets of 3 reps working at 80-85% across then 1 max set of 2 reps
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
21 wall balls 20/14
12 ring dips
21 Cal Row
Accessory
60 DB floor press
accumulate 35 back ext