Grand Trunk CrossFit – CrossFit
Warm-up
90 seconds shuttles
3 rounds
5 BB lunges
5 BB shoulder press
5 BB SDL
Mobility
couch stretch
banded shoulder
Weightlifting
tempo strict press (4-4-4-4-4-4)
3 sec up, 3 sec down
increasing weight
every 1:45
Metcon
Metcon (Time)
30-20-10
DB walking lunges 50/35
DB push press
Accessory
100 hollow rocks
45 ghd back ext
super set