WOD

Grand Trunk CrossFit – CrossFit

Warm-up

grass run/ 300m row

20 BB floor press

20 BB bent over row

20 BB back squat

Mobility

foam roll/ BB smash

Weightlifting

tempo bench press (6×3)

every 2 minutes

across @75-80% of 1 RM bench

3 sec down/ 2 second pause/ 1 sec up

Metcon

Metcon (Time)

3 rounds

400m run (grass)

15 pull-ups
as soon as you get down with the run get on the rig, work on the transition

Metcon (Time)

3 rounds

400m run (grass)

15 pull-ups
as soon as you get down with the run get on the rig, work on the transition

Accessory

Push-ups (TABATA: work :20 . rest:10)

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