Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Row
Review Deadlift as a group
3 rounds
:20 Deadlift (add load)
:20 inch worm (stationary)
:20 pullups
Mobility
wall hip stretch
Weightlifting
Deadlift (5×3 across)
5-6 minutes to get close to 80%
5 rounds
3 reps working at 80-85% every 90 seconds
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
this is a 3 round triplet with manageable reps to go UB all 3 rounds, if you’re not there yet, commit to 2 rounds each mvt, move fast through the transitions, it will be over soon…