Grand Trunk CrossFit – CrossFit
Warm-up
100m run
dynamic..
Mobility
foam roll 4-5 minutes
Weightlifting
Shoulder Press (5×5)
working at 70-75% across, try to add 5 lbs from last week
every 2 minutes
Metcon
Metcon (Time)
4 rounds
1 grass run
12 HSPU
2 rope climbs
6 ascend/decend or 20 ring rows