Grand Trunk CrossFit – CrossFit


3 rounds

:30 banded good morning

:30 slow air squats

:30 kips on the rig

:30 DB floor press


foam roll


5 Rounds For Time:

4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

*Every Break: 150 Meter Row

12 MTC

-starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters

-Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

– try 3 T2B+3 C2B+3 pull-ups, or another scaling option


Metcon (No Measure)


2:00 Cardio machine- you choose

15 weighted glute bridge

15 HR push-ups

20 sit-ups
no measure on this one, but still keep the intensity high

-try to move through each movement unbroken

glute bridge can be done from the floor or off a bench, you choose a weight you could do 15 UB

Categories: WOD

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