WOD

Grand Trunk CrossFit – CrossFit

Warm-up

2 min DU practice

3 rounds

walking cradle

10 DB strict press

30 lateral leg swings

Mobility

wall hip

OH shoulder stretch

Weightlifting

Shoulder Press (build to a heavy 3 rep)

10 minutes

this is a strict press

Weightlifting

Push Jerk (build to heavy 3 rep)

10 minutes

Metcon

Metcon (AMRAP – Reps)

In 12 minutes complete

1500m Row

100 DU

ME burpee box jump overs 24/20 (in remaining time)
score is total burpee box jump overs

2 minutes of DU practice

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

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