8/19/2019


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

Categories: WOD

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