Grand Trunk CrossFit – CrossFit
Warm-up
row or bike 3 minutes
3rounds
10 CS WY’s
20 lateral hops
10 DB push presses
10 DB DL
Mobility
banded hip stretch
banded shoulder ( arm straight up)
Gymnastics
4 rounds
:90 HS walk/ hold / kick up practice
:90 pistols practice
Metcon
Metcon (Time)
3 Rounds:
21/15 Cal Row
75 DU
Directly Into…
3 Rounds:
20 DB Snatches (50/35)
12 Lateral DB Burpees
-Choose a DU variation that you can complete in less than 90 seconds
-Pick a DB weight that you can complete in 1-2 sets per round
-Adjust your pace on the row and the burpees (movement you won’t break up) to go for large sets on the double unders and dumbbell snatches (movements you would break up)