Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10 wall squats
10 pushups
10 DB press push
Mobility
banded couch stretch
banded shoulder
Weightlifting
Bench Press (5-5-5-5-5)
75-80% across
every 2 minutes do 5 bench press and sets of 20 DB bent over rows
Metcon
Metcon (Time)
3 rounds
30 wall balls 20/14
30 burpees
30 sit-ups
20MTC