Grand Trunk CrossFit – CrossFit
Warm-up
bike 3 minutes
dynamic…
Mobility
wall hip stretch
banded back pack stretch
Weightlifting
Metcon
Back Squat (5-5-5+)
what ever working max you were using last week, if you did 1-5 reps add 5 lbs to your working max, if you did 6+ reps add 10 lbs to your working max
1 RM=250 x .9=225
working max=225
75%
80%
85%
last set go for at least 5+ reps
Metcon (AMRAP – Reps)
AMRAP 8
16 push-up
16 KB goblet hold lunges 53/35
16 KBS 53/35