Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes cardio
3 rounds
10 KB swings (single arm)
10 CS WY’s (light band)
10 situps
10 CS archers (heavy band)
Mobility
back pack stretch
banded couch stretch
Weightlifting
Bench Press (3-3-3-3-3-3)
6 sets of 3 climbing in weight.
every 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 KB snatches 53/35
20 Cal Row
alternate or use same arm for the kb snatches
Accessory
60 DB floor press (do large sets)