WOD

Grand Trunk CrossFit – CrossFit

Warm-up

8 Cal Bike or ski 5 Cals

dynamic…

Mobility

wall hip stretch

banded shoulder- you choose

Weightlifting

Close grip Bench Press (3-3-3-3-3)

try for 5 heavy sets, increasing weight each set

Metcon

Metcon (Time)

3 rounds

18 T2B

400m run

9 ring dips
try to get your 18 T2B in 3 sets or less,

work to do ring dips in 2 sets or less

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