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