Grand Trunk CrossFit – CrossFit
Warm-up
bike or row 15 cals
3 rounds
15 wall squats
30 hip glides
walking cradle
Mobility
wall hip stretch
banded front rack
Weightlifting
Front Squat (4-4-4-4-4)
5 sets of 4 using the same weight- across
80-85%
Metcon
Metcon (Time)
600m Run
50 thrusters 95/63
40 T2B
30 burpee box jumps 24/20