Grand Trunk CrossFit – CrossFit
Warm-up
10 Cal Row/ 6 Cal Ski
then
3 rounds
15 KBS
10 situps
15 lunges
Mobility
box hip stretch
hanging rig stretch or box shoulder…
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
400m Run
20 barbell back rack step ups 45/33
20 Cal Row
20 HRPU
400m run worth 2 reps
Accessory
50 hollow rocks
Bulgarian Split Squats with DB(one in each hand)
15/leg every 2 minutes (rest the remainder of the 2 min)
3 Sets total