Grand Trunk CrossFit – CrossFit
Warm-up
bike 3 minutes
dynamic..
Mobility
foam roll
Weightlifting
paused bench press (3-3-3-3)
6-7 minutes to warmup, if you need more time see the coach
every 2 minutes
3 second pause
the same if not 5 lb more than last time, every rep should feel heavy
Metcon
Metcon (Time)
2 rounds
200m Run
20 situps
25 pushups
20 T2B
200m Run