Grand Trunk CrossFit – CrossFit
Warm-up
300m row
3 rounds
15 wall squats
spiderman walk with rotation
walking lunges pull arms OH
Mobility
straight arm shoulder stretch
wall hip stretch
Weightlifting
Back Squat (5-3-1+)
using 90% of your 1RM to get your working max. multiply your working max by:
75%x5reps
85%x3reps
95%x1+reps
Metcon
Metcon (Time)
70 pull-ups
60 sit-ups
50 pistols
40 Cal Row
30 burpees
pistols 25/leg
jumping pull-up-head should be minimum 8inches from bar