Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Row /Bike
3 rounds
:30 inch worm
:30 mountain climber
:30 KBS
:30 strict pull-up/ jumping pullup
Mobility
banded front rack
banded hamstring (off rig)
Gymnastics
Not For Time:
1:00 Light Bike + 6 Ring Muscle-ups/ 12 strict ring dips/10 banded Strict Ring MU https://www.youtube.com/watch?v=jtmu_0qVZnk&feature=youtu.be
1:00 Light Bike + 12 Strict Handstand Push-ups
1:00 Light Bike + 5 Ring Muscle-ups/ 9 strict ring dips/ 10 banded Strict Ring MU
1:00 Light Bike + 9 Strict Handstand Push-ups
1:00 Light Bike + 4 Ring Muscle-ups/ 6 strict ring dips/10 banded strict ring MU
1:00 Light Bike + 6 Strict Handstand Push-ups
12-14 minutes total
use pads with HSPU, reduce reps if needed
Metcon
Metcon (Time)
4 Rounds:
20/16 Cal Bike
20 DB Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups
-Looking for a DB weight that we’ll complete with 1 break maximum
-recommend switch arms every 5 reps on the DB hang clean and jerks
-Choose a pull-up rep amount you can complete in 2-3 sets, for example if you can’t do 15reps in 2-3 sets scale back the reps…