Grand Trunk CrossFit – CrossFit
Warm-up
3 min row/ bike
dynamic…
Mobility
foam roll
Gymnastics
4 rounds
:30 paralette tuck w/ leg kicks
:30 hollow rocks
:30 seated straddle leg raise
Metcon
AGOQ Workout 3 (AMRAP – Rounds and Reps)
AMRAP 20
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
200 single unders- 100 DU
30 second HS hold – HS walk
HS walk 5 feet=1 rep
50 feet=10 reps
see video for Rx HS walk:
www.youtube.com/watch?v=I5p2VVDupq8