WOD

Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. All other classes are cancelled.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes rower

dynamic…

Mobility

box hip stretch

box shoulder stretch

20 lateral leg swings

20 front leg swings

Weightlifting

Back Rack Lunge (5×12 across)

5-6 minutes to get to 70-80%

then 5×12 across

off the rack, step out step back

Metcon

Metcon (AMRAP – Reps)

5 rounds

AMRAP 2

200m Run

ME burpee box jump overs 24/20

Rest 2 minutes
your score is your highest set of burpee box jump overs

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