Grand Trunk CrossFit – CrossFit
Warm-up
200m run
3 rounds
10 barbell strict press
10 barbell front squat
crab walk
Mobility
banded hip capsule
back pack stretch
Weightlifting
Metcon
Bench Press (5-5-5+)
using 90% of your 1RM to get your working max
65%x5
75%x5
85%x5+
depending on what you did last week, add 5lbs if you did 1-5reps to your working max, add 10lbs if you did 6 or more reps
Metcon (AMRAP – Reps)
AMRAP 18
800m Row
20 thrusters 95/63
grass run farmer carry DB 50/35 or KB 53/35
100m Row = 1 rep
20 thrusters=20 reps
grass run=1 rep