GrowStrong CrossFit – CrossFit

Warm-up

200m backwards, bear crawl, ankle mobility

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP, rest 5 minutes, 10 min AMRAP:20 WB, 10 burpees, 20 KBS (24/16) (rx+ 32/24), 10 burpees. Each AMRAP begins with a 600m run.

Cooldown

stretch calves, smash psoas with KB, roll IT band