Grand Trunk CrossFit – CrossFit
Warm-up
2 minute Bike
dynamic…
Mobility
couch stretch
banded shoulder or lacrosse ball smash
Gymnastics
4 rounds
30 sec HS holds or HS walks
10 sec rest
30 sec parallette tuck hold
10 sec rest
30 sec alligator rolls
10 sec rest
Metcon
Metcon (AMRAP – Reps)
8 rounds each movement
Max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses (on floor) 75/53
Rest 1 minute
Tabata jumping back squats 75/53
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats