WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 minute row/ski erg

dynamic…

Mobility

pigeon stretch

scorpion stretch

Gymnastics

3 Rounds:

20 Ft. Plank Walk with Plate

right into… 30 Second Plank Hold (don’t come down after the walk)

20 Second Rest

Weightlifting

Snatch (10×1)

building up to a 1 rep

EMOTM 10

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

1 squat snatch 155/108

3 clean and jerks 155/108

30 DU

 

Hard Core Meals

 

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

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