WOD

Grand Trunk CrossFit – CrossFit

Warm-up

Mobility

box hip stretch

box shoulder

Weightlifting

Shoulder Press (2-2-2-2-2-2)

take 5 minutes to get up 90-95% then

6 sets of 2 across using 90-95%

:90 seconds each round

Metcon

Metcon (Time)

1600m Bike

21 HSPU

21 burpee box jump overs

1200m Bike

15 HSPU

15 burpee box jump over

800m Bike

9 HSPU

9 burpee box jump overs

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