Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Bike
dynamic…
30 pass throughs
Mobility
box hip
box shoulder
Weightlifting
Bench Press (3-3-3+)
14 minutes
using 90% of your 1RM
example:
1 RM=250 x 90%=225
working max=225
225×80%=180
225×85%=191
225×90%=202
3 reps of each weight, max effort 3+ on last set
Metcon
Metcon (Time)
40-30-20-10
wall balls 20/14
Cal Row
Sit-ups