Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Bike
3 rounds
10 CS ATYT
10 lunges
10 ring rows/ 5 strict pullups
Mobility
box hip stretch
box shoulder stretch
Weightlifting
Back Rack Lunge (5×12)
every 90 sec
Reverse lunge
working at 70-75% across
do 6 reps with the right leg, then do 6 reps with left leg
Metcon
Metcon (Time)
6 rounds
12 DB step ups 50/35
2 rope climbs
24/20 inch box
using 1 DB
scaling : 1 rope climb= 10 ring rows+5 air squats or 3 ascend/descend
save your grip for the rope climbs,
*manage your HR on the step ups so you can go right into the rope climb