GrowStrong CrossFit – CrossFit

Warm-up

banded ankle mobility, 100m forwards, 100m backwards, bear crawl, 10x xiao ping each arm

Conditioning

Metcon (Time)

5 rounds: 400m run, 16 pullups, 9 HSPU, 9 shoulder press (95/65). Rx+ is C2B and strict deficit HSPU, no shoulder press. (regionals WOD 6). 26 min cap.

Cooldown

200m walk, dragonfly, open sesame, smash lats/traps on racked barbell