WOD

Grand Trunk CrossFit – CrossFit

Warm-up

1000m Row

20 pushups

20 lateral leg swings (both legs)

20 ring rows

10 wall ball cleans

Mobility

banded hip stretch

banded front rack

Weightlifting

tempo bench press (6×3)

every 2 minutes

3/2/0

working at 75-80%

super set with pullups

Strict pull-ups (6×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

sand bag grass run 80/60

10 sand bag facing burpees

12 sand bag hang power clean

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