Grand Trunk CrossFit – CrossFit


3 minutes cardio

3 rounds

:30 lunges

:30 situps

:30 HS hold

:30 KBS


8 minutes

barbell quad smash

barbell trap smash


Metcon (No Measure)

set-up for all 3 pieces

not scored today, but move through it quickly

using a running clock


2 turkish get-ups ( 1 each side)

8 strict T2B

rest 2 minute

Alternating “On the Minute” x 10 (5 Rounds): 10 minutes total

Minute 1 – :30s Dumbbell Close-Grip Floor Press

Minute 2 – :30s Glute Bridges

rest 2 minutes

for the glute bridge use a barbell across the waist, or a dumbbell. Lighter is better here

Work for the whole :30 seconds and rest of remainder of each minute

5 rounds

grass sled pulls HAP (back parking lot length)

DB farmer carry HAP (5 lengths of gym, down is 1, back is 2…)

please don’t drop the DBs they do break…

Categories: WOD

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