WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes Bike or Row

3 rounds

10 CS WY’s

5 BB push press

5 BB DL

10 V-ups

Mobility

pigeon stretch

partner rig stretch

Weightlifting

tempo strict press (3-3-3-3-3)

same weight across for all 5 sets

working at 75-80%

every 1:40

3 sec up/3 down

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

16 push press 115/85

16 T2B
choose a weight that you could push press 16 reps UB for the 1st 3 rounds

Accessory

TABATA

push-ups

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