WOD

Grand Trunk CrossFit – CrossFit

Warm-up

500m row

10 CS ATYT

20 walking lunges

20 BB floor press

20 ring rows

Mobility

pigeon stretch

banded shoulder- straight arm under rig

Weightlifting

tempo bench press (5×5 across)

3/2/0

working at 65-70% of your 1 rep bench press

every 1:45

Metcon

Metcon (Time)

4 rounds

20 DB front rack walking lunge 50/35

5 Bar MU
scale for the 5 bar MU is 3 C2B and 3 ring dips

move quickly through the lunges, and string together the BMU

12 MTC

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