Grand Trunk CrossFit – CrossFit
Warm-up
300m row
dynamic…
Mobility
couch stretch
banded shoulder
Weightlifting
Back Squat (5-3-1+)
14 minutes
using 90% of your 1RM
example:
1 RM=250 x .9=225
working max=225
225x.85=191×5
225x.90=202×3
225x.95=214×1+
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
100 ft walking lunge
10 HSPU
Rx+ is a 25ft HS walk substituted for HSPU
HS walk every 5 feet =1 rep,
Walking lunge 1 ft = 1 rep