Grand Trunk CrossFit – CrossFit
Warm-up
90 seconds shuttles
3 rounds
10 CS snow angels
5 V-ups
10 BB shoulder press
5 BB front squats
Mobility
banded couch stretch
banded shoulder
Weightlifting
Shoulder Press (6×3)
take 7 minutes and build to a heavy 3 rep then every 90 sec do 3 reps for 5 sets at that weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
12 push jerks 155/113
15 T2B
Accessory
50 V-ups
50 sit-ups