Grand Trunk CrossFit – CrossFit
Warm-up
300m row
3 rounds
walking lunge pull arms OH
10 kips on the rig
15 wall squats
Mobility
foam roll
Weightlifting
Back Squat (5-3-1+)
12 minutes
using your current working max based on what you did last week, or 90% of your 1 RM
5×75%
3×85%
1+x95%
Gymnastics
3 rounds -90 seconds each movement
ring MU
HS walk/ holds
pistols
Metcon
Metcon (Time)
60 walking lunges
30 thrusters 105/73
no wt on lunges