Grand Trunk CrossFit – CrossFit
Warm-up
3 min row/DU
dynamic…
Mobility
barbell trap smash
foam roll
Gymnastics
45 Second UB Plank Hold on Low Rings
3 rounds
0:30 Max Effort Hollow Hold
0:30 Rest
0:30 Max Effort Tuck Hold on boxes
0:30 Rest
0:30 Max Effort Tuck Hang on Pull-Up Bar
Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.