WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes row

dynamic…

Mobility

couch stretch

banded front rack

Weightlifting

Hang Clean (7×3)

increases wt,

3 reps every 90 seconds

Metcon

Metcon (AMRAP – Reps)

Tabata DB shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata DB push press
every movement

20 seconds of work followed by 10 seconds of rest for eight intervals.

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