Grand Trunk CrossFit – CrossFit
Warm-up
300m Row
then 3 rounds
15 table tops
30 hip glides
walking cradle stretch
Mobility
wall hip stretch
banded front rack
Weightlifting
Back Squat (3-3-3+)
using 90% of your 1RM to get your working max. multiply your working max by:
70%x3reps
80%x3reps
90%x3+reps
as many reps as possible on your last set. MUST GET AT LEAST 3reps
Weightlifting
Front Squat (heavy 5 rep)
10 minutes
at least 4 working sets
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
6 hang power cleans 165/113
9 HSPU
12 Cal Row
Rx+ HPC 185/ 133
HSPU- 45lb plate deficit