WOD

Grand Trunk CrossFit – CrossFit

Warm-up

bike 3 minutes

dynamic…

Mobility

foam roll or quad smash

Weightlifting

Shoulder Press (3-3-3-3-3-3-3)

starting at 70% do 7 sets each 3 reps climbing up to your heavy 3 rep

*90 seconds each

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100ft DB walking lunge 50/35

10 ring dips

10 HSPU
DBs hang down

50ft lunge = 1rep

Accessory

50 banded good mornings-straight back

50 ring rows- get as horizontal as possible

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