Grand Trunk CrossFit – CrossFit
Warm-up
3 min row
dynamic…
Mobility
couch stretch
box shoulder stretch
Gymnastics
3 Rounds
0:30 Max Effort Hollow Hold Leg Lowers
0:30 Rest
0:30 Max Effort Tuck Hold on boxes/ benches
0:30 Rest
0:30 Max Effort Sitting Straddle Leg Lifts
***boxes/benches are substituted for parallettes
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep