Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
:30 lunges
:30 situps
:30 HS hold
:30 KBS
Mobility
8 minutes
barbell quad smash
barbell trap smash
Metcon
Metcon (No Measure)
set-up for all 3 pieces
not scored today, but move through it quickly
using a running clock
AMRAP 8
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…