WOD

Grand Trunk CrossFit – CrossFit

Warm-up

250m row

then

3 rounds

30sec HS hold

12 wall balls

12 pvc/ barbell good mornings

Mobility

banded hamstring (on back)

Gymnastics

3 Rounds

10 Alternating Limb Raises in Plank Hold

10 Alligator Rolls + Tuck Up

20 Hollow Rocks

Weightlifting

Deadlift (4×10)

shooting for UB sets

if you did this before increase your weight by 5-10lbs, if new use 55-60%

Metcon

Metcon (Time)

4 rounds

24 pistols

12 HSPU

24 sit-ups
do 4 wall walks for HSPU

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