Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Row
dynamic…
Mobility
wall hip stretch
banded shoulder stretch
Weightlifting
Front Rack Lunge (heavy 10 rep)
5 lunges/ leg
14 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
16 DB walking lunges 50/35
2 rope climbs
coaches spend 6-7 minutes going over rope climb
2 DB at your sides for lunges
5 ascend descend
16 rings rows
Accessory
50 pistols FT