Grand Trunk CrossFit – CrossFit
Warm-up
1600m Bike
15 BB shoulder press
10 V-ups
15 BB thrusters
10 CS ATYT
Mobility
foam roll
quad smash
Weightlifting
Shoulder Press (1 RM)
12 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
10 thrusters 95/65
10 T2B
rest 2 minutes
AMRAP 3
8 thrusters 115/85
12 T2B
rest 2 minutes
AMRAP 2
6 thrusters 135/95
14 T2B
rest 2 minutes
AMRAP 1
4 thrusters 155/105
16 T2B
sprint through these, knowing you have a 2 minute break