Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes cardio
20 pushups
20 lateral leg swing (each leg)
20 KBS
10 V-ups
Mobility
banded hip stretch
Metcon
Metcon (Calories)
Bike…
6 Rounds
:25 HAP
Rest 2 minutes
2-3 minute warmup to 75-85% then…
bike like your life depends on it each and every round. then rest 2 minutes. Bring the heat all 6 rounds and post the calorie total in what amounts to only 150 seconds.
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
4 KB turkish get-up 53/35
400m Row
4 KB turkish get-ups
16 burpees
push through the get-ups 2 each arm as quickly as possible, then row 400m do more get-ups then be ready to work through the burpees