Grand Trunk CrossFit – CrossFit
Warm-up
Bike or Row 15 Cals
3 rounds
12 barbell good mornings
12 wall squats
walking lunge -pull arms OH
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Back Squat (5-3-1+)
12minutes
using your working max from last week or 90% of your 1 RM
75%x 5
85%x 3
95%x 1+
As many rep as possible on your last set
Weightlifting
100m Sled Pull (5sets every 2 min build up to as heavy as possible)
100m sled pull
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
10 OH barbell step ups 75/53
10 C2B Pull-ups
10 bar over burpees
20 inch box for all 5 step ups/leg