Grand Trunk CrossFit – CrossFit
Warm-up
750m row
20 ring rows
15 wall ball cleans
15 wall ball
5 pullups
Mobility
couch stretch
banded shoulder (straight arm)
Metcon
Metcon (AMRAP – Reps)
Every 5:00 for 20:00
60 Double Unders
30 Wallballs 20/14lbs
15 Box Step Overs 24/20″ 50/35s
Max Rep Strict Pull Ups in remaining time
Score is total Strict Pull Ups
You need to push your pace through the first three movements in order to give yourself enough time to get a chunk of Pull Ups each round. For some of you, getting any Pull Ups in a given round might be a big accomplishment, but for others you’ll get 30-90 seconds every time.
Accessory
V-up TABATA (AMRAP – Reps)
8 rounds
:20 work
:10 rest