10/20/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2 minute row or bike

3 rounds

10 kips on rig

10 push-ups

30 lateral leg swings

Mobility

banded couch stretch

banded shoulder- whatever you need

Metcon

Metcon (AMRAP – Reps)

3 rounds

1min ME ring MU/ mu progressions/ C2B

1 min ME bench press @70-75%

1 min ME pistols

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

32 cal Row

8 DB turkish get-ups 50/35

32 sit-ups

8 DB turkish get-ups

32 box jump overs 24/20
turkish get-ups are 4/arm

Categories: WOD

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