Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
walking lunge w/ hands overhead
KB stretch
12 OH squat
Mobility
wall hip stretch
banded front rack
Weightlifting
Front Rack Lunge (heavy 6 rep)
walking lunge working up to heavy 6 rep
-at least 5 working sets
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
16 barbell OH step ups 45/33
24 KBS 53/35
100m sled pull 100/70
barbell OH step ups – 20 inch box