WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes row

3 rounds

10 CS ATYT www.youtube.com/watch?v=SKWwOuxbpfs

10 wall ball cleans

10 ring rows

Mobility

7 minutes foam roll/ quad smash

Gymnastics

4 rounds

:90 ring MU/ banded ring MU transitions/ pull-up progressions

:90 HS walk/ holds

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

20 wall balls 20/14

10 hang power cleans 135/93

Accessory

DB walking deadlifts

150 feet

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