Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
3 rounds
10 lunges
10 BB push press
10 ring rows
Mobility
foam roll/ quad smash
Weightlifting
Push Press (5-5-5-5-5-5)
EMOTM 6
working from the floor do
5 reps EMOTM for 6 minutes,
75% of 1RM
Metcon
Metcon (Time)
30/25 Cal Bike
15 lunges 50/35
15 T2B
15 lunges
15 T2B
15 lunges
15 pullups
15 lunges
15 C2B pullups
front rack lunges, step forward step back