Grand Trunk CrossFit – CrossFit
Warm-up
Row or shuttles 3 minutes
3 rounds
walking cradle
walking lunge pull hands OH
12 push-ups
Mobility
banded shoulder- back pack
wall hip stretch
Metcon
Metcon (AMRAP – Reps)
EMOTM 9
Min 1: Ring MU
MIn 2: Back Rack lunge 135/93
Min 3: strict HSPU
Ring MU progressions/ Ring rows
stationary lunges
HS holds/ or pike off box
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
16 Cal Bike
24 sit-ups
16 Bench Press 135/93