Grand Trunk CrossFit – CrossFit
Warm-up
Mobility
box hip stretch
box shoulder
Weightlifting
Shoulder Press (2-2-2-2-2-2)
take 5 minutes to get up 90-95% then
6 sets of 2 across using 90-95%
:90 seconds each round
Metcon
Metcon (Time)
1600m Bike
21 HSPU
21 burpee box jump overs
1200m Bike
15 HSPU
15 burpee box jump over
800m Bike
9 HSPU
9 burpee box jump overs