Grand Trunk CrossFit – CrossFit
Warm-up
15 Cal Bike
3 rounds
10 DB floor press
10 DB push press
10 DB front squats
Weightlifting
Mobility
foam roll, quad smash
tempo bench press (5×4)
every 90 seconds
65-75% large range- should feel heavy but doable
3 sec down, 2 sec pause, 1 sec up
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
10/8 Cal Bike
3 push press 115/75
10/8 Cal Bike
6 push press
10/8 Cal Bike
9 push press
push press increasing by 3’s
stay UB on the push press for as long as possible, then use large sets
Accessory
100 hollow rocks
45 ghd back ext