WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 minute Bike

dynamic…

Mobility

couch stretch

banded shoulder or lacrosse ball smash

Gymnastics

4 rounds

30 sec HS holds or HS walks

10 sec rest

30 sec parallette tuck hold

10 sec rest

30 sec alligator rolls

10 sec rest

Metcon

Metcon (AMRAP – Reps)

8 rounds each movement

Max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses (on floor) 75/53

Rest 1 minute

Tabata jumping back squats 75/53
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

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