Grand Trunk CrossFit – CrossFit
Warm-up
8 Cal Bike or ski 5 Cals
dynamic…
Mobility
wall hip stretch
banded shoulder- you choose
Weightlifting
Close grip Bench Press (3-3-3-3-3)
try for 5 heavy sets, increasing weight each set
Metcon
Metcon (Time)
3 rounds
18 T2B
400m run
9 ring dips
try to get your 18 T2B in 3 sets or less,
work to do ring dips in 2 sets or less