WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute Row

dynamic…

Mobility

wall hip stretch

banded shoulder stretch

Weightlifting

Front Rack Lunge (heavy 10 rep)

5 lunges/ leg

14 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

16 DB walking lunges 50/35

2 rope climbs
coaches spend 6-7 minutes going over rope climb

2 DB at your sides for lunges

5 ascend descend

16 rings rows

Accessory

50 pistols FT

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