GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy

Strength

5 sets of 10 supine ring row (weighted if possible) and 2 HSPU negatives (10 sec each)

Metcon (Weight)

4 rounds for quality and load: 15 weighted sit up, 10 weighted pistols, 25 banded good morning, 20 WB unbroken (heavy WB). 20 min cap. Weight score is all weight added.

Cooldown

frog, roll IT bands