Grand Trunk CrossFit – CrossFit
Warm-up
10 cal Ski erg
then
3 rounds
12 table tops
12 wall squats
12 scap push-ups
12 KBS
Mobility
box hip stretch
box shoulder
Gymnastics
3 Rounds
10 Hollow Rocks
10 Hanging Tuck Pulses
10 Tuck Hold on boxes/benches with Alternating Leg Extensions
Gymnastics
Ring Muscle up progession
5 false grip ring row to chest
5 false grip ring row to chest -feet on box
5 false grip ring row to chest-pull head through into dip
5 jumping ring muscle ups
10-12 minutes,
if you have your ring MU continue to work on it
Metcon
Metcon (Time)
4 rounds
400m Row
16 DB thrusters 35/20
12 T2B