Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
inch worms
hip glides
15 scap push-ups
Mobility
banded shoulder
banded couch stretch
Weightlifting
Bench Press (3×10)
12 minutes
using 55-60%
Metcon
“The Fonsy” (Time)
5 rounds
8 slam ball sit-ups 20/15
26 push-ups
1 grass run w/ slam ball
then…
200 air squats
wear a 20lb vest if you have one