Grand Trunk CrossFit – CrossFit
Warm-up
200m run
3 rounds
walking lunge pull arms OH
30 lateral leg swings
30 hip glides
Mobility
foam roll back and quads
Weightlifting
Bench Press (1×1)
use 90% of your 1RM to get your working max
75%x5
85%x3
95%x1+
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
8 sand bag cleans 70/50
1 sand bag grass run
15 T2B
sand bag clean is an over the shoulder toss