WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row

3 rounds

10 BB good mornings

10 BB DL

10 BB shoulder press

Mobility

banded hamstring on back

banded shoulder

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

9 bar over burpees

12 HSPU

15 deadlifts 185/135

rest 1 minute

AMRAP 4

9 bar over burpees

12 HSPU

15 Deadlifts 225/155

rest 1 minute

AMRAP 5

9 bar over burpees

12 HSPU

15 Deadlifts 255/185

Gymnastics

Handstand Walk

EMOTM 10

odd MIN: handstand walk or holds

even MIN: hollow holds

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