Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
:30 banded good morning
:30 slow air squats
:30 kips on the rig
:30 DB floor press
Mobility
foam roll
Gymnastics
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
Metcon (No Measure)
AMRAP 20
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