Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 pushups
10 DB thrusters
10 situps
Mobility
quad smash
foam roll
banded back pack
Weightlifting
Bench Press (10×2)
with a 18 minute running clock, get to your 90% then do 10 sets of 2 reps
Metcon
Metcon (AMRAP – Reps)
3 rounds
2 MIN: Cal Bike
1 MIN: DB push jerks 50/35
2 MIN: Burpees
Accessory
TABATA
Hollow rocks