Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 CS WY’s
10 BB thrusters
10 BB lunges -front rack
Mobility
wall hip stretch
banded shoulder – you choose
Metcon
Metcon (Time)
4 rounds
8 front rack lunges
115/83
8 bar facing burpees
8 back rack lunges
115/83
8 Bar MU
lunges are step out step back
pullups can be modified for bar mu
Weightlifting
Bench Press (3 ME sets)
12 minutes to do 3 ME sets, weights set at 225/113, 185/93, 135/63. do your heaviest set first and record that set. record the other in add performance or the notes
Accessory
110 hollow rocks – try for under 5 minutes