WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

3 rounds

10 KB swings (single arm)

10 CS WY’s (light band)

10 situps

10 CS archers (heavy band)

Mobility

back pack stretch

banded couch stretch

Weightlifting

Bench Press (3-3-3-3-3-3)

6 sets of 3 climbing in weight.

every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 KB snatches 53/35

20 Cal Row
alternate or use same arm for the kb snatches

Accessory

60 DB floor press (do large sets)

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