GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 jumping lunges, half tabata hollow rock / superman

Strength

20:00 EMOM: 8-10 V-ups odd, 2 split jerk even.

Split Jerk

Conditioning

Metcon (Time)

Complete 65 pullups with 200m runs on each 2:00. WOD starts with a run. 10 min cap.

Cooldown

roll lats, smash calves, wrist mobility