Grand Trunk CrossFit – CrossFit
Warm-up
2 min DU practice
3 rounds
5 stict pull-ups/5 pull-up negatives
15 KB Sumo DL 53/35
30 HS holds
Mobility
banded hamstring (on back)
banded shoulder straight arm
Weightlifting
Bench Press (EMOTM 10)
odd: 5 reps @ 80-85%
evens 15 DB bent over rows 50/35
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
10 BW deadlifts
2 rope climbs
15 HRPU