Grand Trunk CrossFit – CrossFit


row or bike 3 minutes


10 CS WY’s

20 lateral hops

10 DB push presses

10 DB DL


banded hip stretch

banded shoulder ( arm straight up)


4 rounds

:90 HS walk/ hold / kick up practice

:90 pistols practice


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)

Categories: WOD

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