10/27/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2minutes row or bike

3 rounds

russian walk

inch worm

10 kips

Mobility

wall hip stretch

banded shoulder- what ever you need

Weightlifting

Press Triplet (1 RM)

`1 push press + 1 push jerk + 1 split jerk
12 minutes

Weightlifting

Bent Over Row (5×4)

10-12 minutes

work to heavy 4 rep then do 5 sets at that wt

try to get your back close to parallel to floor

Metcon

Metcon (Time)

3 rounds

36 DU

18 pull-ups

12 box step ups 95/63
1 min DU practice

20in box

Categories: WOD

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