Grand Trunk CrossFit – CrossFit
Warm-up
500m row
10 CS ATYT
20 walking lunges
20 BB floor press
20 ring rows
Mobility
pigeon stretch
banded shoulder- straight arm under rig
Weightlifting
tempo bench press (5×5 across)
3/2/0
working at 65-70% of your 1 rep bench press
every 1:45
Metcon
Metcon (Time)
4 rounds
20 DB front rack walking lunge 50/35
5 Bar MU
scale for the 5 bar MU is 3 C2B and 3 ring dips
move quickly through the lunges, and string together the BMU
12 MTC