Grand Trunk CrossFit – CrossFit
Warm-up
2 minutes shuttles
3 rounds
10 DB strict press
10 ring rows
10 DB lunges
Mobility
pigeon stretch
OH banded shoulder
Gymnastics
50 strict HSPU (Time)
do 50 strict HSPU…
7 MTC
every time you come off the wall do 25 DU
modify HSPU as necessary, use a pad, kipping, box, HS holds
score is time completed the 50 HSPU, or 7 min + missed reps
Metcon
Metcon (Time)
3 rounds
20 T2B
20/16 Cal Bike
20 pull-ups
rest 2 minutes
20 MTC
have a plan to breakup the 20 T2B and pull-ups each round