Grand Trunk CrossFit – CrossFit
Warm-up
20/16 Cal Bike
20 push-ups
20 sit-ups
Mobility
banded straight arm
pigeon stretch
Metcon
The Bob (Time)
79 push jerks 135/93
*every time you drop the bar do:
8 C2B Pull-ups
9 box jumps 24/20
any other position than the front rack and Pressed OH position and you’re doing C2B and box jumps,
do a weight that you could 20 UB reps with when fresh
warm up as a group w/ 5 paused dip strict press and then 5 2 sec pause on the dip and 2 sec pause in the receiving position
then 5 pull-ups and 5 box jumps
repeat with less reps until class is ready to go…
Weightlifting
Bench Press (5×2 across)
take 4-5 minutes to get to 90-93% then
every 1:40 do 2 reps