Grand Trunk CrossFit – CrossFit
Warm-up
15 cal Bike
3 rounds
spiderman walk with rotation
10 push-ups
30 lateral leg swings
Mobility
banded hip stretch
banded shoulder- you choose
Weightlifting
Bench Press (3×8)
@70-75% try to do more than last week
Metcon
Metcon (Time)
4 Rounds
20 air squats
18 DB/KB bent over rows 50/35, 53/35
16 Bench press 135/93
14 box jumps 30/24