GrowStrong CrossFit – CrossFit

Warm-up

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

Strength

10 min EMOM: odd – 3 back squat 80-85%, even – 7 HSPU (scale to 2x DB strict press), rx+ strict

Back Squat

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 3 hang power snatch (95/65, rx+ 135/95), 15 WBs, 200m run.

Cooldown

hammstrings on wall, pigeon on wall, roll IT bands