Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
3 rounds
10 pushups
10 wall squats
10 ring rows
Mobility
banded back pack stretch
pigeon stretch
Weightlifting
tempo bench press
every 1:45
3 sec down, 2 sec HP
4@60%
4@70%
3@80%
3@80%
2@85%
2@85%
Metcon
Metcon (Time)
40 T2B
50 KBS 53/35
40 Cal Row
50 wall balls 20/14
1 time through
Accessory
100 hollow rocks
60 ring rows or 30 strict pullups
superset