WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes DU

dynamic…

Mobility

banded hamstring or wall hip stretch

banded shoulder- straight arm

Weightlifting

Deadlift (4×3)

take 8 minutes to build to a heavy 3 rep TNG, then do 3 more sets at that weight

*working every 2 minutes

Metcon

Metcon (Time)

5 rounds

7 Cal Ski Erg

15 hang sand bag power cleans 80/60

23 HRPU
9 cals on concept 2

Accessory

110 hollow rocks

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