Grand Trunk CrossFit – CrossFit
Warm-up
3 min coaches choice
dynamic…
Mobility
quad smash
Weightlifting
Bench Press (4×4)
4-5 minute warmup 6-5-4 reps then
Every 2:30 minutes
4 reps on bench and 4 turkish get-ups
*choose a heavy weight for you
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
12/10 Cal bike
24 KBS 53/35
ME DU
rest 1 min
AMRAP 3
12/10 Cal bike
15 burpees
ME DU
rest 1 min
AMRAP 3
12/10 Cal Bike
24 KBS 53/35
ME DU
score is total DU