GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl. 1 min squat on rig, 10 leg swings each side. Back squat prep.

Weightlifting

Back Squat 3×9 70-75%

Back Squat

Conditioning

Metcon (Time)

30-20-10 T2B, WB,

Cooldown

wrist mobility, frog, bottom squat, half frog