Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
dynamic…
Mobility
barbell quad smash
trap smash
Metcon
Friends Giving (Time)
you can do this workout with a friend or on your own
Angie’s house
20 pullups
20 push-ups
20 sit-ups
20 squats
Helen’s house
400m Run/Row
21 KBS 53/35
12 pull-ups
Annie’s house
50 DU
50 sit-ups
Fran’s house
21 thrusters 95/63
15 pull-ups
Nancy’s house
400m Run/Row
15 OHS 95/63
Cindy’s house
2 rounds
5 pull-ups
10 push-ups
15 squats
Grace’s house
20 clean and jerks 135/93
Kelly’s house
30 wall balls 20/14
Accessory
TABATA
any piece of cardio equipment (rower, ski erg, bike, DU)