Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
10 strict press
30 hip glides
inch worms
Mobility
box hip stretch
barbell quad smash
Conditioning
3 rounds
90sec: ME ring dips
90sec: Bar MU/C2B Pull-ups
90sec: HSPU- 3 strict/3 kip or 4 strict/4 kip…
Metcon (Time)
3 rounds
15 DB push press 50/35
20 box jump overs 24/20
25 Cal Row
then cash out
37 Burpees