Grand Trunk CrossFit – CrossFit
Warm-up
DU practice 3 minutes
dynamic
Mobility
couch stretch
partner rig stretch
Weightlifting
Back Squat (3-3-3+)
14 minutes
using 90% of your 1RM
example:
1 RM=250 x .9=225
working max=225
225x.80=180
225x.85=191
225x.90=202
3 reps of each weight, max effort 3+ on last set, making sure we break parallel every rep
Metcon
Metcon (Time)
30-20-10
DB thrusters 35/25
T2B