Grand Trunk CrossFit – CrossFit
Warm-up
4 rounds
:20 BB good morning
:20 BB thruster
:20 situps
:20 leg swings
Mobility
:90/each banded hamstring (off the rig)
:90/each banded shoulder (whatever they need)
Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Barbell Thrusters (75/55)
400 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 KBS 53/35
20 MTC- if you think you will be over its ok to scale the run to your ability
-15-20 minute range
-majority of today’s workout will likely be spent running
– find a run pace that allows you to go big on the thrusters and KBS
Running sub:
800/400m row
air runner 700/300m Run
Weightlifting
Deadlift (4×15)
4 Sets:
15 Unbroken Deadlifts @ 50% of 1RM Deadlift (same weight)
– some could share a bar
-not for time but do with little rest in between
-The goal is to rest the minimum amount of time it takes, and to complete the next set unbroken
-If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15