GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, banded hip mobility, back squat 8 6 4 2

Back Squat (Back Squat 4×4 1+1/4 75%+)

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP, rest 2, repeat: 10 WB, 5 DL (225/155), 10 WB. 5 russian KBS OTM (1.5/1 – rx+ 8 reps 2/1.5)

Cooldown

dragonfly, lax shoulder socket