Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row
3 rounds w/ barbell
5 strict press
5 bent over row
5 push press
5 thrusters
5 bent over row
Mobility
banded shoulder
Metcon
Metcon (AMRAP – Reps)
4 rounds
AMRAP 3
20 push press 135/95
ME strict pull-up
rest 2 minutes
score is total strict pull-ups,
– scale strict pullup to kipping then to jumping pullups
work out is only Rx if you are doing push press and strict pu… no push jerk, if you’re unsure ask your coach.
Accessory
TABATA
8 rounds :20/:10
push up plank hold
8 rounds :20/:10
Hollow hold