Grand Trunk CrossFit – CrossFit
Warm-up
3 minute ski erg
dynamic…
Mobility
7 minutes
banded hamstring from rig
banded back pack stretch
Weightlifting
Bench Press (5×10)
10 reps every 2 minutes
60-70% ish pick a weight you can do 10 reps with then do 15 hollow rocks right after
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
16 deadlifts 225/155
16 pushups
16 box jumps 24/20
16 HSPU