7/12/2018

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row/bike/ski

2 rounds w/ barbell

5 Front squats

5 hang power cleans

5 push press

5 hang squat cleans

Mobility

foam roll

Gymnastics

4 rounds

:45 hollow hold

:15 rest

:45 alligator rolls

:15 rest

:45 parallette tucks

:15 rest

Metcon

Metcon (Time)

For time:

8 wall walks

9 squat cleans 155/113

6 wall walks

12 squat cleans

4 wall walks

15 squat cleans

2 wall walks
wall walks are chest from floor to wall to floor.

choose a weight for the clean that would only require 1 or 2 breaks/round

Rx+

100ft HS walk

9 squat cleans 185/135

75ft HS walk

12 squat clean

50ft HS walk

15 squat cleans

25ft HS walk