WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 min DU practice

3 rounds

spiderman walk with rotation

30 hip glides

12 push-ups

Mobility

banded couch stretch

banded shoulder

Weightlifting

Bench Press (ME)

choose 3 different weights building up, do ME on each of the sets

heaviest weights are 225/103

Metcon

Metcon (Time)

4 rounds

12 renegade rows 50/35

24 sit-ups

grass run farmer carry 50/35
if you don’t want to run in the dark AM classes you can sub farmer carry for 1000m on Bike

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