WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes Bike

3 rounds

:30 HS holds

10 CS snow angels

20 lateral hops

10 DB shoulder presses

Mobility

banded shoulder (straight above head)

calf stretch

Gymnastics

50 strict HSPU (Time)

do 50 strict HSPU…
coaches spend 5 minutes getting athletes ready, going over points of performance

7 MTC

add missed reps on your time

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

21 Cal Row

14 DB hang clean and jerk 50/35

56 DU

14 DB alternating DB snatches 50/35
7 right/7 left arm on the clean and jerk, and alternating snatch

focus on going UB for the majority of these reps, if you’re not there yet reduce the reps so you can

Accessory

TABATA

low plank march

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