Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
8 wall ball cleans
10 pushups
12 KBS
Mobility
banded back pack
quad smash
Weightlifting
Shoulder Press (heavy 4 rep)
take 9 minutes to get to your heavy 4 rep, get at least 5 heavy sets in climbing
Weightlifting
Bench Press (heavy 4 rep)
take 9 minutes to get to your heavy 4 rep, get at least 5 heavy sets in climbing
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
20 wall balls 20/14
12/10 Cal Bike
rest 3 minutes
AMRAP 5
20 wall balls 20/14
12/10 Cal Row