WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

20 pushups

20 lateral leg swing (each leg)

20 KBS

10 V-ups

Mobility

banded hip stretch

Metcon

Metcon (Calories)

Bike…

6 Rounds

:25 HAP

Rest 2 minutes
2-3 minute warmup to 75-85% then…

bike like your life depends on it each and every round. then rest 2 minutes. Bring the heat all 6 rounds and post the calorie total in what amounts to only 150 seconds.

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

4 KB turkish get-up 53/35

400m Row

4 KB turkish get-ups

16 burpees
push through the get-ups 2 each arm as quickly as possible, then row 400m do more get-ups then be ready to work through the burpees

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