Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
dynamic…
Mobility
banded hamstring
behind the back shoulder stretch
Weightlifting
Bench Press (build to a heavy 5 rep)
5 working sets building to a heavy 5 rep,
2 minutes between sets
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
8 deadlifts 225/153
8 pushups
8 box jump 24/20
rest 1 minute
AMRAP 3
10 deadlifts 225/153
10 pushups
10 box jumps 24/20
rest 1 minute
AMRAP 3
12 deadlifts 225/153
12 pushups
12 box jumps 24/20