Grand Trunk CrossFit – CrossFit
Warm-up
300 m Row
3 rounds
5 DL
5 good mornings
5 back rack lunges
10 V-ups
Mobility
banded hamstring- on back
BB trap smash
Weightlifting
tempo bench press (5×4)
every 2 minutes
3 sec up/3 sec down, working at 75-80% of your 2 RM, if you did this 2 weeks ago do 80%
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
9 deadlifts 225/155
12 T2B
Accessory
Handstand Push-ups
AMRAP 5
ME strict HS pushup
Handstand Walk
AMRAP 5
ME distance