Grand Trunk CrossFit – CrossFit
Warm-up
15 Cal row
3 rounds
inch worms
12 strict barbell presses
spiderman walk into squat- pull hands OH
Mobility
banded hip on back
foam roll
Weightlifting
Deadlift (4×10 reps Every 2:30)
using 55-60%
UB reps if possible
Metcon
Metcon (Time)
400m Run
2 rounds DT 155/105
20 Cal Bike
2 rounds DT
400m Run
1 round DT =12 deadlifts, 9 hang power cleans, 6 push jerks
22 Min time cap