GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1:00 box bridge, 10 single leg bridge

Strength

15 min working time for: deadlift 3×10 touch and go, starting at ~70%. Within the working time, also complete 3×10 strict DB press, single arm at a time

Deadlift

Metcon (AMRAP – Reps)

5 rounds of 1:00 working then 1:00 rest of: ME unbroken Russian KBS. Goal is 5 sets of 30. Do not do more than 30, scale up weight if possible.

Cooldown

2 mins of each pose: hamstring on wall, pigeon both side on wall, straddle pose