Grand Trunk CrossFit – CrossFit
Warm-up
3 min row
dynamic…
Mobility
foam roll
Gymnastics
4 rounds
:40 hollow rocks
:20 rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
72 DU
36 KBS 53/35
18 burpees
9 cal Ski erg
concept 2 ski erg does 12 cals
Gymnastics
extra work if time…
4×4
UB bar MU
or
C2 pull-up
or
pullups
what ever you need work on