WOD

Grand Trunk CrossFit – CrossFit

Warm-up

1 minute shuttles

3 rounds

10 wall squats

10 CS archer

20 sec HS hold

Mobility

couch stretch

T-spine banded pulls

Weightlifting

front squat/back squat (4×15)

7/13 squat cycle
roughly 16 minutes…

using 90% of your new 1 RM front squat. do 65% of that. if you were here last week do that weight. complete 5 front squats then rack the bar and do 10 back squats immediately.

Do this every 3 minutes x 4 sets.

Metcon (AMRAP – Reps)

AMRAP 12

1 strict pull-up, 2 DB push press, 3 squats

2 strict pull-ups, 4 DB push press, 6 squats

3 strict pull-ups, 6 DB push press, 9 squats…
50/35

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

Post starting point, finishing point and total reps completed to comments.

Metcon

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