Grand Trunk CrossFit – CrossFit
Warm-up
3 min DU practice
3 rounds
spiderman walk with rotation
30 hip glides
12 push-ups
Mobility
banded couch stretch
banded shoulder
Weightlifting
Bench Press (ME)
choose 3 different weights building up, do ME on each of the sets
heaviest weights are 225/103
Metcon
Metcon (Time)
4 rounds
12 renegade rows 50/35
24 sit-ups
grass run farmer carry 50/35
if you don’t want to run in the dark AM classes you can sub farmer carry for 1000m on Bike