WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

3 rounds

:30 DB bent over row

:30 mountain climbers

:30 slow air squats 3/1/2

:30 DB floor press

Mobility

foam roll/quad smash

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

sand bag grass run 80/60

7 strict pull-ups

9 burpees over the bag
grass run to the wall and back,

work through the grass run, but save enough to do the pullups and burpees UB

Weightlifting

Close grip Bench Press (heavy 5 rep)

12 minutes to find a heavy 5 rep, be prepared doing this after the metcon will take a toll

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