Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes bike
dynamic…
Mobility
couch stretch
banded shoulder
Weightlifting
Shoulder Press ( heavy 4 rep)
take 12 minutes to work up to a heavy 4 rep
try to get in at least 5 working sets in
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
6 rounds of the three 1 minute movements