Grand Trunk CrossFit – CrossFit
Warm-up
4 rounds
:20 DB front squat
:20 DB strict press
:20 DB bent over row
:20 sit-up
Mobility
couch stretch
Weightlifting
front squat/back squat
7/13 squat cycle
Alternating On the Minute x 10 (5 rounds)
3-4 minutes to get to your weight then…
2 Front Squat
4 Back Squats
add 5-10lbs more than last time or use 70% of your 1 RM back squat.
– use the same weight for both FS and BSQT
Metcon
Metcon (AMRAP – Reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Cal Bike
Strict Handstand Push-ups
Cal Bike
-You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
-Your score at the end of the 16 minutes is the total reps completed during your work stations
-Pick a goal number for each of the 20 seconds windows
Substitutions:
*Strict Pull-ups
Banded Strict Pull-ups
*Strict Handstand Push-ups
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
*Cal Bike
Substitute Any Machine