Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes row
3 rounds
10 CS ATYT www.youtube.com/watch?v=SKWwOuxbpfs
10 wall ball cleans
10 ring rows
Mobility
7 minutes foam roll/ quad smash
Gymnastics
4 rounds
:90 ring MU/ banded ring MU transitions/ pull-up progressions
:90 HS walk/ holds
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
20 wall balls 20/14
10 hang power cleans 135/93
Accessory
DB walking deadlifts
150 feet