WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

dynamic…

Mobility

banded hamstring

behind the back shoulder stretch

Weightlifting

Bench Press (build to a heavy 5 rep)

5 working sets building to a heavy 5 rep,

2 minutes between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

8 deadlifts 225/153

8 pushups

8 box jump 24/20

rest 1 minute

AMRAP 3

10 deadlifts 225/153

10 pushups

10 box jumps 24/20

rest 1 minute

AMRAP 3

12 deadlifts 225/153

12 pushups

12 box jumps 24/20

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