WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3min row

30 pass throughs

15 wall squats -squat therapy (chest as close to wall as possible, heels down)

3 rounds w/ barbell

5 OHS

5 behind the neck presses

5 snatch drops

Mobility

couch stretch

banded shoulder

Weightlifting

Pause Back Squat (4×3)

every 2 minute- 3 sec pause

do 5-10lbs more than last week -across

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

50 DU

10 OHS 135/95
sprint today-

choose an OH weight that you can do UB.

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