Grand Trunk CrossFit – CrossFit
Warm-up
1600m Bike
20 BB back squats
15 V-ups
10 CS ATYT
10 pullups
Mobility
wall hip stretch
banded shoulder (straight arm under rig)
Weightlifting
Back Squat
every 1:40
5@70%
3@80%
2@85%
4@75%
3@83%
2@90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 T2B
30 Cal Row
60 DU
break up the T2B early so you can move past them, grip and shoulder fatigue could become a factor
*make sure both feet make contact with the bar at the same time… standards are important
Accessory
200 foot DB farmer carry
AS HEAVY AS POSSIBLE