Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row or ski
3 rounds
5 shoulder press
5 back squat
5 good mornings
5 deadlifts
Mobility
foam roll
Weightlifting
Shoulder Press
4 minutes to get to 60%
every 90 seconds
5 @60%
4 @70%
4 @75%
3 @85%
3 @85%
2 @90%
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
Buy in: 25/18 Cal Bike
then directly into:
12 deadlifts 185/135
12 bar over burpees
Rest 4 minutes
AMRAP 5
Buy in: 20/14 Cal Bike
then directly into:
9 deadlifts 225/185
9 bar over burpees
score is total reps of DL and bar over burpess
Accessory
50 DB shoulder press
50 ft DB walking deadlift- straight back