Grand Trunk CrossFit – CrossFit
Warm-up
300m row
dynamic…
Mobility
quad smash
trap smash
Weightlifting
Bench Press (5-3-1+)
14 minutes
using 90% of your 1RM
example:
1 RM=250 x 90%=225
working max=225
225×85%=191×5
225×90%=202×3
225×95%=214×1+
max effort 1+ on last set
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
27 wall balls 20/14
21 cal Bike
15 ring dips