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