GrowStrong CrossFit – CrossFit

Warm-up

banded rib mobility, 400m run, bear crawl

Strength

Push Jerk 3×3, 3×1

Push Jerk

Push Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP: 80m run, 10 box jumps (24/20) (rx+ 30/24). 1 min rest after each round

Cooldown

stretch calves, smash calves