Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes DU practice
3 rounds
crab walk
10 barbell OHS
10 kips on rig
Mobility
barbell quad smash
banded back pack stretch
Weightlifting
Overhead Squat (work up to a heavy 3 rep)
14 minutes
get 5 working sets in
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
10 C2B pull-ups
15 KBS 53/35
20 box jump overs 24/20