Grand Trunk CrossFit – CrossFit
Warm-up
row, bike, ski 3 minutes
dynamic…
Mobility
quad smash
trap smash
Weightlifting
paused bench press (6×4)
every 90 seconds
2 sec pause
6 working sets, building to a heavy 4 rep
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
20 push-ups
sand bag grass run 60/40
24 KBS 53/35