Grand Trunk CrossFit – CrossFit
Warm-up
3 minute cardio
dynamic…
Mobility
barbell quad smash
trap smash
Gymnastics
Muscle-ups
ring Muscle ups.
total accumulated MU in 5 minutes
can scale to C2B pullups, pullups or ring rows
warm up
3 rounds
3-5 pullups
5 ring rows
5 ring turn overs
5 ring kips- drive hips up
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
32 Cal Row
48 DU
32 KBS 53/35