9/3/2019


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

Categories: WOD

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