WOD

Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

walking lunge pull arms OH

10 kips on the rig

15 wall squats

Mobility

foam roll

Weightlifting

Back Squat (5-3-1+)

12 minutes

using your current working max based on what you did last week, or 90% of your 1 RM

5×75%

3×85%

1+x95%

Gymnastics

3 rounds -90 seconds each movement

ring MU

HS walk/ holds

pistols

Metcon

Metcon (Time)

60 walking lunges

30 thrusters 105/73
no wt on lunges

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