Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes bike, row or DU
3 rounds
spiderman walk with rotation
walking cradle
kb stretch
Mobility
foam roll whatever you need
Weightlifting
Bench Press (5×8)
every 2 minutes for 5 sets do 8 reps. 55-60%
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
DU bounding