GrowStrong CrossFit – CrossFit

Warm-up

banded hip mobility, 400m run, bear crawl, back squat 8 6 4 2

Strength

Back Squat 6×2 above 85%

Back Squat

Conditioning

Metcon (Time)

30-20-10 WB, burpee. 10 min cap

Cooldown

partner quad smash 2 mins each leg