Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Bike/ DU
dynamic…
Mobility
box hip
box shoulder
Weightlifting
Bench Press (5-5-5+)
14 minutes
using 90% of your 1RM
example:
1 RM=250 x 90%=225
working max=225
225×75%=169
225×80%=180
225×85%=191
5 reps of each weight, max effort 5+ on last set
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 HRPU
30 Cal Row
15 box jump overs 24/20