8/13/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:20 DB front squat

:20 DB strict press

:20 DB bent over row

:20 sit-up

Mobility

couch stretch

Weightlifting

front squat/back squat

7/13 squat cycle
Alternating On the Minute x 10 (5 rounds)

3-4 minutes to get to your weight then…

2 Front Squat

4 Back Squats

add 5-10lbs more than last time or use 70% of your 1 RM back squat.

– use the same weight for both FS and BSQT

Metcon

Metcon (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Cal Bike

Strict Handstand Push-ups

Cal Bike
-You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

-Your score at the end of the 16 minutes is the total reps completed during your work stations

-Pick a goal number for each of the 20 seconds windows

Substitutions:

*Strict Pull-ups

Banded Strict Pull-ups

*Strict Handstand Push-ups

Handstand Push-ups with Feet on Box

Double Dumbbell Strict Press

*Cal Bike

Substitute Any Machine

Categories: WOD

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