Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
10 CS WY’s
5 BB DL
5 BB push press
10 lateral hops
Mobility
BB quad smash
banded shoulder
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
4 MIN Bike
4 MIN Row
then every 2 minutes (for the remaining 12 minutes)
do 30 DU + 8 DL 225/155 +8 pushups
with a running clock up to 20 minutes,
score is total bike cals, total rowing cals, and total DL and pushups
if you can’t maintain 8 UB DL for at least 4 rounds bring it down to a weight you can
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
20 WB DL 20/14
15 WB hang clean
10 WB lunges