WOD

Grand Trunk CrossFit – CrossFit

Warm-up

Buy in: 10 Cal bike

3 rounds

10 wall balls

5 wall ball cleans

10 situps

Mobility

wall hip stretch

banded shoulder

Metcon

Metcon (Time)

3 rounds

800m Row

4 rounds of Cindy
1 round of Cindy =5 pullups+10 pushups+15 squats

the goal today should allow athletes to move at a very even pace without any signifcant breaks because the distance in the row and the number of rounds of Cindy.

athletes using modifications should use options that allow them to keep the number of reps similar to rx while allowing them to go UB

30 MTC

Accessory

6 minutes of handstand/ walk practice

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