WOD

Grand Trunk CrossFit – CrossFit

Warm-up

10 cal Ski erg

then

3 rounds

12 table tops

12 wall squats

12 scap push-ups

12 KBS

Mobility

box hip stretch

box shoulder

Gymnastics

3 Rounds

10 Hollow Rocks

10 Hanging Tuck Pulses

10 Tuck Hold on boxes/benches with Alternating Leg Extensions

Gymnastics

Ring Muscle up progession

5 false grip ring row to chest

5 false grip ring row to chest -feet on box

5 false grip ring row to chest-pull head through into dip

5 jumping ring muscle ups
10-12 minutes,

if you have your ring MU continue to work on it

Metcon

Metcon (Time)

4 rounds

400m Row

16 DB thrusters 35/20

12 T2B

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

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