Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Bike
3 rounds
10 lunges
10 pushups
10 lateral hops
Mobility
pigeon stretch
banded shoulder stretch
Metcon
Metcon (Time)
5 rounds
15/12 Cal Row
15 DB walking lunges 50/35
15 Burpees over rower
rest 1 minute
score is total time,
DB held at sides.
scale the reps if you can’t go under the 25 MTC
Accessory
TABATA
plank hold
TABATA
V-ups