Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
30 sec each
deep squats
mountain climbers
pass throughs
Mobility
wall hip stretch
rig/box stretch
Weightlifting
Back Squat (5-5-5+)
use 90% of your max to get your working max, if you were here last week add 5lb to your working max if you did 1-5reps, add 10lbs if you did 6 or more reps
Metcon
Metcon (Time)
3 rope climbs
50 thrusters 75/53
50 push-ups
3 rope climbs
50 OHS 75/53
50 sit-ups
3 rope climbs
22min time cap, for every rep over add seconds on your time
1 rope climb -15 ring rows