WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

3 rounds

:30 cossack squats https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be

:30 wallball

:30 BB muscle snatch

:30 slow BB OHS 3/2/2

Mobility

banded shoulder (straight arm) :90 each

couch stretch 2:00 each

Weightlifting

3 position Snatch (heavy 1 rep)

1.high hang- power position

2. above knee

3. mid shin- floor
15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Cal Row

3 KBS 53/35

3 Wallballs 20/14

6 Cal Row

6 KBS

6 Wallballs

9 Cal Row

9 KBS

9 Wallballs

12’s, 15’s, 18’s…

and so on….
scoring wise, if we finish the round of 15’s and get 5 reps on top, enter a score of “15+5”. That is not “truly” 15 rounds completed, but it is easier to see on wodify.

Ascending ladders are tricky rep schemes.

They lure us into a higher intensity start, with the smaller rep schemes. We can complete the set of 12’s UB so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout.

we end up spending nearly half of our workout in the final round.

try to ease in w/ moderate intensity keeping the reserve for the back half

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