GrowStrong CrossFit – CrossFit

Warm-up

banded partner hip mobility, 400m run, bear crawl

Strength

Back Squat 4×6

Back Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 2,4,6,8… HSPU (rx+ defecit), pullup (rx+ C2B), KBS (24/16) (rx+ 32/24)

Cooldown

partner shoulder rotation, lax shoulder socket