WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute cardio

dynamic…

Mobility

barbell quad smash

trap smash

Gymnastics

Muscle-ups

ring Muscle ups.

total accumulated MU in 5 minutes

can scale to C2B pullups, pullups or ring rows

warm up

3 rounds

3-5 pullups

5 ring rows

5 ring turn overs

5 ring kips- drive hips up

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

32 Cal Row

48 DU

32 KBS 53/35

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