WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute bike or row

3 rounds

10 KBS

10 CS WY’s

10 V-ups

Mobility

couch stretch

OH banded shoulder

Gymnastics

Metcon (AMRAP – Reps)

4 rounds

:90 Sec: ring MU/ ring MU progession/ kipping Pull-up/ strict Pullup/ banded strict pullup

:90 Sec: ME ring dip
Rx = ring MU and ring dip.

* do not do Ring MU if you don’t have them, work on a progression that will help you to develop that skill

Metcon

Metcon (Time)

3 rounds

20 DB snatches 50/35

20 T2B

Accessory

TABATA

8 rounds

:20 work

:10 rest

push-ups

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165