WOD

Grand Trunk CrossFit – CrossFit

Warm-up

run to wall, or row 350m

dynamic…

Mobility

box hip stretch

box shoulder

Weightlifting

Pause Back Squat (5-5-5-5-5)

3 sec pause at bottom

working between 65-75% of back squat

every 2 minutes

Metcon

Metcon (Time)

4 rounds

12 T2B

24 thrusters 75/53

18 box jumps 24/20

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