Grand Trunk CrossFit – CrossFit
Warm-up
5 min DU practice (w/ in the 5 minutes work in 3×10 of back ext on the GHD)
www.youtube.com/watch?v=D_FUg2wHhk8
dynamic…
Mobility
quad smash
Conditioning
3 rounds
1 Min: HS walks/ holds
1 Min: ring MU practice
1 Min: pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
24 box jumps 24/20
16 C2B pullups
12 DB snatches 50/35
alternating DB snatches 6/arm