WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes Row

3 rounds

10 BB front squats

10 CS WY’s https://www.youtube.com/watch?v=Vcm9UQgp_90

10 lunges

Mobility

couch stretch

banded front rack

Weightlifting

Front Squat (1 RM)

below is just a guideline of where you should be, as you get close to your 1 RM, see how you feel

every 2 minutes

5@ 50%

4@ 60%

3@ 65%

2@ 75%

1@ 80-85%

1@ 90-95%

1 RM

Metcon

Metcon (Time)

3 rounds

24 DB front rack walking lunges 50/35

12 C2B pull-ups

48 DU
15 MTC

new standard for DU Rx- we are looking for at least 3 consecutive DU, if you’re unable to do that practice DU for 40sec

Accessory

40 back extention

60 ring rows

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