Grand Trunk CrossFit – CrossFit
Warm-up
300m Row
3 rounds
inch worms
30 hip glides
10 DB strict press
Mobility
quad smash
banded hamstring stretch- on back
Weightlifting
Deadlift (4×10)
4 sets
every 2 minutes do 10 deadlifts @55-60% and 30 DU (if doing singles work on the DU bound, no quick jumps)
Metcon
Metcon (Time)
2 rounds
25 SDLHP 95/63
25 sit-ups
25 Thrusters 95/63
25 T2B