Grand Trunk CrossFit – CrossFit
Warm-up
3 min bike/row
dynamic…
Mobility
couch stretch
banded shoulder stretch
Weightlifting
Tempo Back squat (6×4)
warmup 6/5/4 increasing wt, if you did this 2 weeks ago successfully add 5-10lbs, if not stay in your 75-80% range. 2 sec down, 3 sec hold, 1 sec up.
every 2 minutes together
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
8 C2B pull-up
8 ring dips
16 push-ups
1 mile assault bike
Rx+ wear a 20lb vest
400m=1 Rep on bike