Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes DU
dynamic…
Mobility
box hip stretch
box shoulder
Gymnastics
3 rounds
20 hollow rocks
10 alligator rolls
5 V-ups from hollow hold
1 minute rest
Weightlifting
Deadlift (4×10)
3min to get to 60%
10 reps Every 2 minutes working @ 60-65%
*try to do 5lb more than last time
Metcon
Metcon (Time)
3 rounds
36 wall balls 20/14
6 sand bag over shoulder toss 70/50
12 T2B