WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds

10 pushups

10 DB thrusters

10 situps

Mobility

quad smash

foam roll

banded back pack

Weightlifting

Bench Press (10×2)

with a 18 minute running clock, get to your 90% then do 10 sets of 2 reps

Metcon

Metcon (AMRAP – Reps)

3 rounds

2 MIN: Cal Bike

1 MIN: DB push jerks 50/35

2 MIN: Burpees

Accessory

TABATA

Hollow rocks

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