GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip mobility, back squat 8 6 4 2

Back Squat (Back Squat 3×3 across (85-90%))

Metcon (Time)

14:00 cap

“80-70-60 DUs

40-30-20 KBs (1.5/1, rx+ 2/1.5)”

Cooldown

dragonfly, twisted cross, forearm mobility, lax shoulders