WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min ski erg

dynamic…

Mobility

foam roll lats /back /chest

Weightlifting

Bench Press (2-2-2-2)

5 minutes to get to your weight then every 2 minutes perform a lift

working at 90-95% HEAVY across

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Cal Row

15 ring dips

10 DB turkish get-ups 50/35
5 turkish get-ups per leg, ring dip scale with a band if you can or push-ups

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