Grand Trunk CrossFit – CrossFit


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



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


400m Run or 400m Row or 325m Air Runner


Reduce Reps

Feet as High as Possible

Knees to Elbow

Knees to Chest

Categories: WOD

Previous Post:


Next Post: