WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

dynamic…

Mobility

barbell quad smash

trap smash

Metcon

Friends Giving (Time)

you can do this workout with a friend or on your own

Angie’s house

20 pullups

20 push-ups

20 sit-ups

20 squats

Helen’s house

400m Run/Row

21 KBS 53/35

12 pull-ups

Annie’s house

50 DU

50 sit-ups

Fran’s house

21 thrusters 95/63

15 pull-ups

Nancy’s house

400m Run/Row

15 OHS 95/63

Cindy’s house

2 rounds

5 pull-ups

10 push-ups

15 squats

Grace’s house

20 clean and jerks 135/93

Kelly’s house

30 wall balls 20/14

Accessory

TABATA

any piece of cardio equipment (rower, ski erg, bike, DU)

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