Grand Trunk CrossFit – CrossFit
Warm-up
3 minute bike or row
3 rounds
10 KBS
10 CS WY’s
10 V-ups
Mobility
couch stretch
OH banded shoulder
Gymnastics
Metcon (AMRAP – Reps)
4 rounds
:90 Sec: ring MU/ ring MU progession/ kipping Pull-up/ strict Pullup/ banded strict pullup
:90 Sec: ME ring dip
Rx = ring MU and ring dip.
* do not do Ring MU if you don’t have them, work on a progression that will help you to develop that skill
Metcon
Metcon (Time)
3 rounds
20 DB snatches 50/35
20 T2B
Accessory
TABATA
8 rounds
:20 work
:10 rest
push-ups