Announcements
Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.
Grand Trunk CrossFit – CrossFit
Warm-up
3 minute row or bike
dynamic…
Mobility
couch stretch
banded shoulder
Weightlifting
Front Squat
5 minutes to get to 60-65% then every 2 minutes, record your last 2 sets
60-65% x6
65% x6
75% x5
85% x3
90% x2
90% x2
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
20 wall balls 20/14
40 DU
25 wall balls
50 DU
30 wall balls
60 DU
35 wall balls
70 DU
40 wall balls
80 DU
etc…
after you reach 40 WB and 80 DU continue to do 5 more WB and 10 more DU for each set
double single unders, or spend 40sec