Grand Trunk CrossFit – CrossFit
Warm-up
grass run/ 300m row
20 BB floor press
20 BB bent over row
20 BB back squat
Mobility
foam roll/ BB smash
Weightlifting
tempo bench press (6×3)
every 2 minutes
across @75-80% of 1 RM bench
3 sec down/ 2 second pause/ 1 sec up
Metcon
Metcon (Time)
3 rounds
400m run (grass)
15 pull-ups
as soon as you get down with the run get on the rig, work on the transition
Metcon (Time)
3 rounds
400m run (grass)
15 pull-ups
as soon as you get down with the run get on the rig, work on the transition