Grand Trunk CrossFit – CrossFit
Warm-up
3 min row or bike
dynamic…
Mobility
couch stretch
banded shoulder
Weightlifting
Overhead Squat (build to a heavy 5 rep)
7 sets
1 set every 90 sec increasing weight if possible
Metcon
Metcon (Time)
5 rounds
400m row
15 OHS 115/85