WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 min row

dynamic…

Mobility

couch stretch

between legs do 20 wall squats

Weightlifting

Tempo Back squat (5×5)

3 sec down/ 2 sec hold/ 1 sec up

working at 75%

5 minutes to get to your working weight

then squat every 2 minutes

Metcon

Metcon (Time)

4 rounds

15 DB thrusters 50/35

50 DU

3 rope climbs
20 MTC

if your not proficient at rope climbs but learning them scale to only 1 or 2 climbs, if you’ve never climbed a rope scale to 21 ring rows, or 6 accend/decends

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