Grand Trunk CrossFit – CrossFit


3 minutes cardio

3 rounds

:30 mnt climber

:30 good mornings

:30 push-ups

:30 wall ball clean


foam roll quad/ adductors

banded shoulder -under rig


2k Row (Time)

Max Effort 2k Row
**if the group is larger than 11, have half the group do the row and half the group do the 10minute AMRAP listed below

coaches warm them up on the rower

the 1K meters in the middle of the workout is the challenge. Much like many AMRAP’s, it is those who can hold the pace in the center, who will come out with the best score.

At 500 meter mark, maybe a bit further, for a lot of us, thoughts of doubt may creep into our minds. “Maybe I came out too hard.” “Today just might not be my day.” this is normal for most athletes. Today have confidence through the middle 1K and believe in what you’re capable of and what you’ve done in the past.


Metcon (AMRAP – Reps)


ME strict DB shouder press 35/20

**every 2 minutes starting at 0:00 do 15/12 cal on the bike

and bike 15/12 cals every 2 minutes

Score is total DB presses or HSPU

for large classes stagger start at 0:00 and 1:00.

if you are biking and its taking longer than a minute reduce bike Cals


extra work after class

Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s in a handstand hold

Categories: WOD

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