WOD

Grand Trunk CrossFit – CrossFit

Warm-up

15 shuttles

20 KBS

20 lateral hops

20 ring rows

20 pushups

Mobility

foam roll/barbell smash

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Accessory

TABATA

Hollow hold

V-up TABATA (AMRAP – Reps)

8 rounds

:20 work

:10 rest

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