Grand Trunk CrossFit – CrossFit
Warm-up
1000m Row
20 pushups
20 lateral leg swings (both legs)
20 ring rows
10 wall ball cleans
Mobility
banded hip stretch
banded front rack
Weightlifting
tempo bench press (6×3)
every 2 minutes
3/2/0
working at 75-80%
super set with pullups
Strict pull-ups (6×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
sand bag grass run 80/60
10 sand bag facing burpees
12 sand bag hang power clean