WOD

Grand Trunk CrossFit – CrossFit

Warm-up

100m run

dynamic..

Mobility

foam roll 4-5 minutes

Weightlifting

Shoulder Press (5×5)

working at 70-75% across, try to add 5 lbs from last week

every 2 minutes

Metcon

Metcon (Time)

4 rounds

1 grass run

12 HSPU

2 rope climbs
6 ascend/decend or 20 ring rows

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