Grand Trunk CrossFit – CrossFit
Warm-up
15 cal Bike
3 rounds
10 KB SDL
10 KB goblet squats
10 situps
10 lateral hops
Mobility
foam roll
Weightlifting
tempo bench press
3 sec down/2 sec up
every 2 minutes
using your 2 RM bench press do
4@65%
4@70%
3@75%
3@80%
3@80%
2@85%
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
15 Box jumps 24/20
30 KBS 53/35
15 HRPU