Grand Trunk CrossFit – CrossFit
Warm-up
3 min row
3 rounds
10 BB good mornings
10 BB DL
10 BB shoulder press
Mobility
banded hamstring on back
banded shoulder
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
9 bar over burpees
12 HSPU
15 deadlifts 185/135
rest 1 minute
AMRAP 4
9 bar over burpees
12 HSPU
15 Deadlifts 225/155
rest 1 minute
AMRAP 5
9 bar over burpees
12 HSPU
15 Deadlifts 255/185
Gymnastics
Handstand Walk
EMOTM 10
odd MIN: handstand walk or holds
even MIN: hollow holds