Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
:30 banded good morning
:30 WB cleans
:30 WB push press https://www.youtube.com/watch?v=ei1vY3VVWXQ
Mobility
foam roll, quad smash
Metcon (AMRAP – Rounds and Reps)
AMRAP 5: (on the 0:00)
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5 Minutes Before Part 2
AMRAP 5: (on the 10:00)
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
Rest 5 Minutes before Part 3
AMRAP 5: (on the 20:00)
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
-Each interval begins with a buy-in of WB that only happen once
-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
-Choose weights on the DL that you can complete UB for the 1st set of each round, and within 2 sets from there on out
-The score for each section is total rounds and reps of DL and bar facing burpees
-large sets of WB’s and DL today
– keep moving for as long as possible because of the large rest built in
Metcon
Accessory
TABATA
8 rounds :20 work :10 rest
push-up plank hold