Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Row
3 rounds
10 BB front squats
10 CS WY’s https://www.youtube.com/watch?v=Vcm9UQgp_90
10 lunges
Mobility
couch stretch
banded front rack
Weightlifting
Front Squat (1 RM)
below is just a guideline of where you should be, as you get close to your 1 RM, see how you feel
every 2 minutes
5@ 50%
4@ 60%
3@ 65%
2@ 75%
1@ 80-85%
1@ 90-95%
1 RM
Metcon
Metcon (Time)
3 rounds
24 DB front rack walking lunges 50/35
12 C2B pull-ups
48 DU
15 MTC
new standard for DU Rx- we are looking for at least 3 consecutive DU, if you’re unable to do that practice DU for 40sec
Accessory
40 back extention
60 ring rows