WOD

Grand Trunk CrossFit – CrossFit

Warm-up

90 seconds shuttles

3 rounds

10 CS snow angels

5 V-ups

10 BB shoulder press

5 BB front squats

Mobility

banded couch stretch

banded shoulder

Weightlifting

Shoulder Press (6×3)

take 7 minutes and build to a heavy 3 rep then every 90 sec do 3 reps for 5 sets at that weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

12 push jerks 155/113

15 T2B

Accessory

50 V-ups

50 sit-ups

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