Grand Trunk CrossFit – CrossFit
Warm-up
3 Rounds:
20 Second Superman Hold https://www.youtube.com/watch?v=F0bQ8PiGa80&feature=youtu.be
100 Meter Run to dumpster or air runner
10 AbMat Sit-ups
10 Ring Rows
5 Walkouts https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be
Gymnastics
Metcon
Metcon (No Measure)
4 Rounds:
:90 sec Row + 3-5 Unbroken Ring Muscle-ups
not scored, get the practice of working through the rower then getting on the rings for MU, or getting on the rig for pull-ups
RIng MU substitutes:
3-5 Bar MU
4-7 C2B pull-ups (kipping)
4-7 pull-ups (kipping)
4-7 banded pull-ups (kipping)
10 MTC
Metcon (Time)
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
-The goal with this interval work is to train large sets of T2B with an elevated HR.
-Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00
-Your score today is the slowest of the 5 rounds
-Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest
SUBSTITUTIONS:
400m Run or 400m Row or 325m Air Runner
T2B
Reduce Reps
Feet as High as Possible
Knees to Elbow
Knees to Chest