Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes DU practice
3 rounds
walking lunge- pull hands OH
15 table tops
12 scap push-ups
Mobility
quad smash
pigeon stretch
calf stretch
Weightlifting
Front Rack Lunge (heavy 8 rep)
12 minutes
comes from floor
4 lunges/leg
touch knee to floor
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21 sand bag lunges 70/50
18 bag over burpees
15 Cal bike