WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Bike

dynamic…

Mobility

foam roll, lacrosse ball work

Weightlifting

Pull-ups (4×5)

EMOTM 8

odd: 5 strict pullups- weighted if possible, scale w/ a band and negative

even: pushup plank hold- do on the low rings for more of a challenge

Metcon

Metcon (AMRAP – Reps)

AMRAP 16 (4 rounds)

Min 1: 7 DB thrusters 50/35 +5 T2B

Min 2: 15/12 ski erg

Min 3: ME KBS 53/35

Min 4: 15/12 Cal Row
scored by total reps

note: if using xebex ski erg shoot for 10/7 cals

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