Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes bike or row
3 rounds
10 KBS
10 KB goblet squats
10 ring rows
Mobility
couch stretch
banded front rack
Weightlifting
Front Squat (3 RM)
15 minutes
Metcon
Metcon (Time)
4 rounds
20 Cal Row
20 burpees
adjust reps if rounds are above 4 minutes