Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes cardio
3 rounds
:30 DB bent over row
:30 mountain climbers
:30 slow air squats 3/1/2
:30 DB floor press
Mobility
foam roll/quad smash
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
sand bag grass run 80/60
7 strict pull-ups
9 burpees over the bag
grass run to the wall and back,
work through the grass run, but save enough to do the pullups and burpees UB
Weightlifting
Close grip Bench Press (heavy 5 rep)
12 minutes to find a heavy 5 rep, be prepared doing this after the metcon will take a toll