WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes bike, row or DU

3 rounds

spiderman walk with rotation

walking cradle

kb stretch

Mobility

foam roll whatever you need

Weightlifting

Bench Press (5×8)

every 2 minutes for 5 sets do 8 reps. 55-60%

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
DU bounding

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