WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 minutes shuttles

3 rounds

10 push-ups

10 CS ATYT

10 lunges

Mobility

banded shoulder, band comes across body, lat stretch

pigeon stretch

Weightlifting

Bench Press

take 3-4 min, get to 60% then…

every 2 minutes

4@60%

3@70%

3@80%

3@85%

2@90%

2@90%

ME@50-60%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

25 Cal Row

20 box jumps 24/20

25 KBS 53/35
take short breaks, do large sets on the kbs and box jumps

Accessory

TABATA

8 rounds

:20 work :10 rest

V-ups

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