Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes bike
dynamic…
Mobility
couch stretch
banded shoulder
Weightlifting
Back Squat (heavy 5 rep)
12 minutes to work to a heavy 5 rep
Metcon
Saved by the Barbell (3 Rounds for reps)
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans