Grand Trunk CrossFit – CrossFit
Warm-up
15 Cal Bike or row
3 rounds 30secs each
stationary inch worm
deep squats
scap push-ups
Mobility
foam roll
banded hamstring off rig
Weightlifting
Deadlift (4×10)
Every 90 seconds do 10 reps @ 60-65%
trying for UB reps
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
20 wall balls 20/14
10 burpees
rest 1 minute
AMRAP 3
20 wall balls
10 burpees
rest 1 minute
AMRAP 3
20 wall balls
10 burpees
Rx+: wall ball 30/20