Grand Trunk CrossFit – CrossFit
Warm-up
3 min DU practice
dynamic…
Mobility
couch stretch
banded shoulder
Weightlifting
Pause Back Squat (5×5)
3 sec pause 2 inches below parallel, then explode up
working at 60% of back squat.
5 minutes warmup then Every 2 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
12 cal Row
20 sit-ups
12 HSPU
rest 2 min
AMRAP 4
12 cal Bike
20 sit-ups
12 HSPU
rest 2 min
AMRAP 4
12 burpees
20 sit-ups
12 HSPU
score is total reps, box HSPU, if you cant get on the wall