Grand Trunk CrossFit – CrossFit
Warm-up
bike 3 minutes
dynamic…
Mobility
foam roll or quad smash
Weightlifting
Shoulder Press (3-3-3-3-3-3-3)
starting at 70% do 7 sets each 3 reps climbing up to your heavy 3 rep
*90 seconds each
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
100ft DB walking lunge 50/35
10 ring dips
10 HSPU
DBs hang down
50ft lunge = 1rep
Accessory
50 banded good mornings-straight back
50 ring rows- get as horizontal as possible