8/22/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:20 DB front squat

:20 DB floor press

:20 lateral leg swings

Mobility

banded couch stretch :90/side

Weightlifting

Shoulder Press (5-5-5-5-5)

stay strict…

5 sets of 5 climbing to a heavy 5 rep

a set every 1:15

then go directly into 5×5 close grip bench

Weightlifting

Close grip Bench Press (5-5-5-5-5)

5 sets of 5 climbing to a heavy 5 rep

a set every 1:15

Metcon

Metcon (No Measure)

AMRAP 20

1K Bike

10 C2B strict pullups

20 push-ups

400m Run

10 C2B strict pullups

20 push-ups

1K Row
-this is no measure today, just make sure you’re moving through this one,

-reduce the distance of the bike and rower if you’re spending too much time on them…

*If you’re doing strict Chest to Bar, only count them if your chest is making contact with the bar

Strict C2B substitutes:

strict pullups, not kipping

banded strict pullups,

ring rows

400m Run

done on either the air runner or outside near the power lines

Categories: WOD

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