WOD

Grand Trunk CrossFit – CrossFit

Warm-up

bike/ row/ski erg

dynamic…

Mobility

foam roll quads, hips, lats

Weightlifting

Pause Back Squat (4×6)

2 sec pause, 4×6 ACROSS

set every 2:15,

-do at least the same or 5lbs more than last time we did this, or 60% of 1RM Back Sqt

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

400m Run

40 DU

16 DB walking lunge 50/35

400m Row
-400m run in grass

-walking lunge is DB front rack

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