Grand Trunk CrossFit – CrossFit
Warm-up
Dynamic (7 minutes)
4 shuttles down/back
inch worm
russian walks
coaches choice…
Mobility
banded hamstring
wall hip stretch
Weightlifting
Deadlift (4×10)
every 90 seconds do 10 UB reps
* if it felt good last time we did this, do 5 lbs more
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
4 squat cleans 205/143
12 push-ups
24 DU
30 sec DU practice