Grand Trunk CrossFit – CrossFit
Warm-up
15 Cal Bike
3 rounds
30 lateral leg swings
12 kips on rig
spiderman walk into squat- pull arms OH
Mobility
wall hip stretch
banded shoulder stretch- your choice
Conditioning
EMOTM 9
Min 1: Pistols
MIn 2: Bar MU/C2B Pullups
MIn 3: Strict T2B/ GHD sit-ups
Metcon
Metcon (Time)
2 rounds
half mile run
20 burpee box jump overs 24/20
1000m Run