Grand Trunk CrossFit – CrossFit
Warm-up
300 M Row
3 Rounds
12 BB Strict Press
Inch Worms
20 Lateral Leg Swings
Mobility
Banded Hamstring on back
Shoulder-Banded Straight Arm
Weightlifting
Shoulder Press (5X5 )
Working at 80% across
12 MInutes
Push Press (3 Rep)
Work up to a heavy 3 rep
10 minutes
Metcon
Metcon (Time)
4 Rounds
15 Cal Bike
25 Slam Balls 20/15#
35 Wall Balls 20/14#