8/29/2019


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

Categories: WOD

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