Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
15 wall Squats
walking lunges- pull arms OH
30 hip glides
Mobility
wall hip stretch
banded shoulder stretch
Weightlifting
Back Squat (3-3-3+)
using your working max from last week or 90% of your 1 RM
70%x 3
80%x 3
90%x 3+
Metcon
Metcon (Time)
1000m Row
then
3 rounds
10 thrusters 115/83
10 burpee pull-ups