Grand Trunk CrossFit – CrossFit
Warm-up
200m run
3 rounds
KB stretch
spiderman walk with rotation
30 leg swings
Mobility
banded couch stretch
banded shoulder-across body
Weightlifting
Back Squat (5-5-5+)
using 90% of your 1RM to get your working max. multiply your working max by:
65%x5reps
75%x5reps
85%x5+reps
as many reps as possible on your last set. MUST GET AT LEAST 5reps
Metcon
Metcon (Time)
40 push-ups
800m Row
40 front squats 155/113
800m Run
40 push-ups
push-ups make sure your chest touches and elbows lock out