Grand Trunk CrossFit – CrossFit
Warm-up
200m run
3 rounds
12 wall squats
walking lunge- pull hands OH
12 ring rows
Mobility
foam roll
Weightlifting
Back Squat (5-5-5+)
depending on what you did last week, add 5lbs to your working max if you did between 1-5 reps, add 10lbs if you did 5 or more reps
12minutes
65%x 5
75%x 5
85%x 5+
As many rep as possible on your last set, MUST GET AT LEAST 5 reps
Conditioning
3 rounds
90 seconds each movement
Ring MU practice
rope climbs/ rope climb practice
Metcon
Metcon (AMRAP – Reps)
3 rounds
AMRAP 2
12 pistols
8 C2B Pull-ups
ME Push jerks 155/110
rest 1 min
score is total push jerks
alternating leg pistols