WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min row

dynamic…

Mobility

foam roll

Gymnastics

4 rounds

:40 hollow rocks

:20 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

72 DU

36 KBS 53/35

18 burpees

9 cal Ski erg
concept 2 ski erg does 12 cals

Gymnastics

extra work if time…

4×4

UB bar MU

or

C2 pull-up

or

pullups

what ever you need work on

Bar Muscle-ups (4×4)

Chest-To-Bar Pull-ups (4×4)

Pull-ups (4×4)

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