Grand Trunk CrossFit – CrossFit
Warm-up
10 shuttles
dynamic…
Mobility
box hip stretch
box shoulder
Conditioning
3 rounds
:30 sitting straddle leg lift
:15 rest
:30 DB thruster
:15 rest
:30 parrallette tuck holds
:15 rest
then…
50 hollow rocks
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
12/10 Cal Bike
15 KBS 53/35
8 box jumps 24/20
rest 2 minutes
AMRAP 6
12/10 Cal Bike
15 DB snatches (alternating)50/35
8 burpee box jumps 24/20