Grand Trunk CrossFit – CrossFit
Warm-up
3 minute Bike
dynamic…
Mobility
foam roll, lacrosse ball work
Weightlifting
Pull-ups (4×5)
EMOTM 8
odd: 5 strict pullups- weighted if possible, scale w/ a band and negative
even: pushup plank hold- do on the low rings for more of a challenge
Metcon
Metcon (AMRAP – Reps)
AMRAP 16 (4 rounds)
Min 1: 7 DB thrusters 50/35 +5 T2B
Min 2: 15/12 ski erg
Min 3: ME KBS 53/35
Min 4: 15/12 Cal Row
scored by total reps
note: if using xebex ski erg shoot for 10/7 cals