Happy Halloween!


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#

Categories: WOD

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