Grand Trunk CrossFit – CrossFit
Warm-up
4 minute row
dynamic…
Mobility
wall hip stretch
banded front rack
Weightlifting
Front Squat
every 2 minutes
5×60%
5×65%
4×75%
3×80%
3×90%
3×90%
3×90%
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
25 wall balls 20/14
25 KBS 53/35
Accessory
80 hollow rocks
accumulate 30 back extensions on the GHD, take breaks as needed and work in.
https://www.youtube.com/watch?v=xMyFXMZ6Ch0