Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row or ski
then
3 rounds
10 ring rows
15 KBS
10 pushups
Mobility
6 minutes
foam roll/ smash quads/ smash traps… what ever you need
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
8 Bench press 185/125
32 DU
Metcon
Metcon (AMRAP – Reps)
TABATA
DB floor press 50/35
rest 2 minutes
TABATA
C2B pullups
rest 2 minutes
TABATA
hang clean 95/63
TABATA :
is 8 rounds :20 work and :10 rest
Accessory
accumulate 40 ghd back ext- slow and controlled movement
3×12 split squat (12 per leg off bench or box)