Grand Trunk CrossFit – CrossFit
Warm-up
3 minute ski erg
dynamic
Mobility
quad smash
calf stretch
Gymnastics
3 Rounds
0:30 Max Effort Low Plank Marches
0:30 Rest
0:30 Max Effort Hollow Rocks
0:30 Rest
0:30 Max Effort Hanging Tuck with Leg Extensions
0:30 Rest
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.