Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes DU practice
3 rounds
10 CS WY’s
10 mountain climbers
10 ring rows
10 DB push press
Mobility
foam roll lats, quads, BB smash traps
bench or box shouder stretch
Metcon
Metcon (Time)
4 rounds
600/500m Bike
2 rope climbs
600/500m Bike
12 DB snatches 50/35
20 MTC
spend some time to review and practice the rope climb.
if modifying (1 rope climb= 6 ring row+6 push-ups)
think through manageable sets. In a four round metcon, pushing the limits early in these movements is a very risky move. We’ve all hit rope climb failure, and minutes can slip by here. Knowing that we can keep our transitions short between breaks, let’s break before we need to in these movements.
Accessory
3 rounds (9 minutes total)
Min 1: strict T2B (modification: https://www.youtube.com/watch?v=RyaH-9CnVoI&feature=youtu.be)
Min 2: HS hold- get out away from the wall if possible
Min 3: banded good morning (soft knee bend)