Grand Trunk CrossFit – CrossFit
Warm-up
3 min DU
dynamic…
Mobility
foam roll
Weightlifting
paused bench press (5-5-5-5 across)
2 second pause
set every 2 minutes
try to do at least the same or 5 lb more than last time or 60% of 1rm bench
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute each movement