Grand Trunk CrossFit – CrossFit
Warm-up
300m row
3 rounds
10 wall ball cleans
5 strict pullups/10 ring row
10 pushups
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Tempo Back squat
3 sec down, 2 sec up every 1:45
5@65%
4@70%
4@75%
3@75%
3@80%
3@80%
Metcon
Metcon (Time)
3 rounds
15 burpee box jump overs 24/20
12 pull-ups
15 deadlifts 225/155
round 1- 12 pullups
round 2 -12 C2B pullup
round 3 -12 Bar MU
15 MTC