Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Bike or Row
3 rounds
10 CS WY’s
5 BB push press
5 BB DL
10 V-ups
Mobility
pigeon stretch
partner rig stretch
Weightlifting
tempo strict press (3-3-3-3-3)
same weight across for all 5 sets
working at 75-80%
every 1:40
3 sec up/3 down
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
16 push press 115/85
16 T2B
choose a weight that you could push press 16 reps UB for the 1st 3 rounds
Accessory
TABATA
push-ups