Grand Trunk CrossFit – CrossFit
Warm-up
2 minute row
dynamic …
4 rounds
20 sec hollow holds
30 sec rest
Mobility
wall hip stretch
banded shoulder- what ever you need
Weightlifting
Back Squat (3 x10)
14 minutes
depending on how you did last time add 5-10lb if you haven’t done this yet use 60-65%
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
25 KBS 53/35
25 sit-ups
25 slam balls 20/15
25 K2E’s