Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
3 rounds
10 CS archers
3 strict pullups/ 5 ring rows
10 lunges
5 V-ups
Mobility
wall hip stretch
partner rig stretch
Gymnastics
Bar Muscle-ups (5xME)
5 sets.
Perform each set of UB Bar MU/ C2B pullups/ pullups after you do 10 burpees. (scale burpees to your level)
*every 2:15 minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
15 T2B
20 sand bag lunges 80/60
25 KBS 53/35
Accessory
115 hollow rocks
work in 45 ghd back ext