Grand Trunk CrossFit – CrossFit
Warm-up
300m row
then
3 rounds
10 barbell strict press
10 barbell good mornings
10 barbell back rack lunges
Mobility
couch stretch
banded hamstring (on back)
Gymnastics
4 rounds
20 ring plank arm circles (20 each)
20 hollow rocks
30 second Max Effort Hanging Tuck with Leg Extensions (both legs same time)
Metcon
Metcon (Time)
4 rounds
12 burpee box jump overs 24/20
12 deadlifts 225/153
12 HSPU