WOD

Grand Trunk CrossFit – CrossFit

Warm-up

1 minute shuttles

3 rounds

10 CS snow angels

10 BB shoulder press

10 BB FR lunge

Mobility

box hip stretch

box shoulder

Weightlifting

Shoulder Press

every 90 seconds

4@60%

3@70%

3@80%

2@90%

2@90%

2@90%

ME@50-60%

record your ME in the notes

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

8 burpee box jumps 24/20

8 HSPU
figure out a fast pace you can maintain for 8 minutes

Accessory

2 minute Assault Bike (AMRAP – Reps)

AMRAP 2

ME Assault Bike

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