Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
3 rounds
10 BB shoulder press
10 WB clean
10 V -ups
Mobility
quad smash
foam roll lats
Weightlifting
Push Press (6×4 )
take 4 minutes to get to 75-80%
then you’re working at 75-80% across, every 90 seconds
Metcon
Metcon (Time)
1500m Row
50 wall balls 20/14
1000m Row
35 wall balls
500m Row
20 wall balls
if biking its 2:1 bike to rower. so… 3000m bike
2000m bike
1000m bike