GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle

Back Squat (Back Squat 5×4 for new 4RM)

Metcon (AMRAP – Rounds and Reps)

“Worse Peggy” 7 min AMRAP: 20 wallballs, 20 KBS, 20 burpees (rx+ is heavy wb and/or kb)

Cooldown

2 mins frog, roll IT bands