GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl

Strength

5 sets of: 5 shoulder press, 1 push press. Max set of supine strict pullups between sets.

Shoulder Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 minute ARAP: 10 DB clean and jerk R arm (AHAP),10 russian KBs (1.5/1), 10 DB clean and jerk L arm, 10 russian KBS, 80m run with wallball

Cooldown

forearm mobility, dragonfly, open seseame