Grand Trunk CrossFit – CrossFit


2minutes row or bike

3 rounds

russian walk

inch worm

10 kips


wall hip stretch

banded shoulder- what ever you need


Press Triplet (1 RM)

`1 push press + 1 push jerk + 1 split jerk
12 minutes


Bent Over Row (5×4)

10-12 minutes

work to heavy 4 rep then do 5 sets at that wt

try to get your back close to parallel to floor


Metcon (Time)

3 rounds

36 DU

18 pull-ups

12 box step ups 95/63
1 min DU practice

20in box

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Previous Post:


Next Post: