GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 rounds Cindy, 5 mins mobility prehab

Strength

Metcon (AMRAP – Rounds and Reps)

12 minute slow for quality:

10 strict pullups*

10 strict dips

6 turkish getup (three each side using KBs 1.5/1)

Rx+ is strict C2B and MU into dip
*NO CHIN REACH

Metcon (Time)

4 rounds, with a 16:00 cap:

20 overhead lunges (45/25), 20 burpee to plate, 400m run. rx+ uses 2x KBs overhead (1.5/1)

Cooldown

stretch calves, dragonfly, seated cross