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