11/29/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

dynamic…

lunges w/ rotation

spiderman walk into squat

coaches choice…

Mobility

3 sets

5 goblet squats then KB squat hold 30 sec

banded shoulder what ever you need 2 min/side

Weightlifting

Back Squat (3×10)

same wt across

do 5 lbs more than last week or 65-70%

Metcon

Metcon (Time)

4 rounds

16 box jump overs

15 shuttles/ 1 grass run

16 BB back rack lunges 115/83
lunges are not walking just step out step back

1 shuttle =down and back

Categories: WOD

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