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