Grand Trunk CrossFit – CrossFit
Warm-up
3 minute bike/row
dynamic…
Mobility
box hip stretch
box shoulder
Weightlifting
paused bench press (3-3-3-3-3)
3 sec pause
same weight across
using 80-85% of bench press 1 RM
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
200m run
10 DB push press 50/35
8 box jump overs 24/20
rest 2 minutes
AMRAP 4
200m run
10 DB push press
8 box jump overs
rest 2 minutes
AMRAP 4
200m run
10 DB push press
8 box jump overs