Grand Trunk CrossFit – CrossFit
Warm-up
15 Cal bike
then
3 rounds
10 CS WY’s
10 BB OHS
20 lateral hops
Mobility
couch stretch
banded shoulder
Weightlifting
Tempo Back squat
3 sec down/2 sec up
using your 1RM BS do
5@65%
5@65%
4@70%
3@75%
3@75%
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
12 hang power snatch 95/65
15 HSPU
18 box jump over 24/20