Grand Trunk CrossFit – CrossFit
Warm-up
250m row
then
3 rounds
30sec HS hold
12 wall balls
12 pvc/ barbell good mornings
Mobility
banded hamstring (on back)
Gymnastics
3 Rounds
10 Alternating Limb Raises in Plank Hold
10 Alligator Rolls + Tuck Up
20 Hollow Rocks
Weightlifting
Deadlift (4×10)
shooting for UB sets
if you did this before increase your weight by 5-10lbs, if new use 55-60%
Metcon
Metcon (Time)
4 rounds
24 pistols
12 HSPU
24 sit-ups
do 4 wall walks for HSPU