WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row

dynamic…

Mobility

couch stretch

box shoulder stretch

Gymnastics

3 Rounds

0:30 Max Effort Hollow Hold Leg Lowers

0:30 Rest

0:30 Max Effort Tuck Hold on boxes/ benches

0:30 Rest

0:30 Max Effort Sitting Straddle Leg Lifts

***boxes/benches are substituted for parallettes

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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