Grand Trunk CrossFit – CrossFit
Warm-up
4 rounds
:30 mountain climbers
:30 slow Barbell back squats
:30 push-ups
Mobility
:60/side pigeon stretch
:90/side couch stretch
Weightlifting
front squat/back squat
7/13 squat cycle
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
do 5-10 more than last week or if you missed last week do 70% of your 1RM
Metcon
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
-simple, fast-paced workout
-Choose distances and variations that allow you to complete the work in under 10-12 minutes
DU: 2 Minutes Max
Run: 4-5 Minutes Max
Row: 4-5 Minutes Max
Double Under substitutes
Reduce Reps
150 Single Unders
2 Minutes of Practice
Run substitutes
60/45 Calorie Assault Bike
800m Run on air runner
200m x 4 in grass on the easement, near power lines