Grand Trunk CrossFit – CrossFit
Warm-up
2 minute DU practice
3 rounds
spiderman walk
12 DB strict press
30 hip glides
Mobility
couch stretch
banded OH shoulder
Weightlifting
Shoulder Press (work to a heavy 5 rep)
strict press
10 minutes
Weightlifting
Push Press (4×5)
5 reps every 90 seconds
working @ 75-80% across
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
18 cal Row
15/12 cal Bike
3 rounds C2B Cindy
1 round Cindy=5 pullups, 10 pushups, 15 air squats