GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded ankle or hip mobility

Back Squat (Back Squat 3×8 at ~75%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 1 squat clean (80%), 2 HSPU, 4 burpees. 30s rest after each round. RX+ is large deficit on HSPU.

Cooldown

roll IT band, quads, hammstrings