Grand Trunk CrossFit – CrossFit
Warm-up
3 min row
dynamic…
Mobility
foam roll
Gymnastics
3 Rounds
20 Hollow Rocks
10 Tucks
20 Alternating Leg Lowers in Hollow Position
Weightlifting
Deadlift (5×10)
15 minutes.
10 reps every 90 seconds, do 5 or 10lbs more than you did last time, or work at 55-60%
Metcon
Metcon (Time)
3 rounds
15 hang power cleans 155/110
35 wall balls 20/14