WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 min Bike

dynamic…

Mobility

banded shoulder- what ever you need

wall hip stretch

Gymnastics

EMOTM 8

odd: 15-20 UB hollow rocks

evens: 30 second plank hold (push-up position)

Weightlifting

Split Jerk (1-1-1-1-1-1)

warm up with 5 push press, 5 push jerks, 5 split jerks just with the barbell, then take 6 minutes to get to 85-90% then we are working across Every 90 seconds

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

24 walking lunges

8 push jerks 155/113
no weight on walking lunge

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