Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
:30 lunges
:30 HS hold
:30 sit-ups
Mobility
barbell smash quads and traps
Metcon
Metcon (AMRAP – Reps)
On the 2:00 x 5 Sets:
50′ Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict HSPU in Time Remaining
-Rounds begin on the 0:00, 2:00, 4:00, 6:00, and 8:00
-DB weight should be something that allows you to complete the 50′ in 1 minute or less
-With the remaining time in each window, complete as many strict HSPU as possible
-recommend balancing things out by going 25′ on the right and 25′ on the left
Strict HSPU SUBS:
-kipping HSPU
-seated DB strict press
Metcon
Metcon (No Measure)
4 rounds
1:00 Run or Bike
1:00 kipping C2B pull-ups
1:00 DU or DU practice
1:00 pistols
no measure, just keep moving and work on some weaknesses
SUBS:
Kipping C2B pull-ups
-pullups
-banded pullups
ring row
pistols- work with a bench, curtsy