Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes cardio
3 rounds
10 CS bear hugs
10 wall squats
10 v-ups
Mobility
smash/ stretch pec minor
wall hip stretch
Weightlifting
paused bench press (5×3)
2 second pause
working at 65-70% of 1 RM Bench. every 2 minutes
ACROSS
Metcon
Metcon (Time)
2 Rounds
50 wall balls 20/14
50 Cal Row
50 sit-ups
17 MTC
come up with a plan to work through these in large sets
Accessory
50 DB shoulder press
50 DB bent over row
50 push-ups