WOD

Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 4 SPOTS LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

dynamic…

Mobility

couch stretch

banded shoulder stretch

Weightlifting

Back Squat (5-5-5+)

depending on what you did last week, if you did 1-5 rep increase your working max 5lb, if you did 6+ reps increase your working max 10 lbs

1 RM=250 x .9=225

use your new working max =225

75% x5

80% x5

85% x5+

last set go for at least 5+ reps

Metcon

Metcon (Time)

3 rounds

8 clean and jerks 145/103

32 wall balls 20/14

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