GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle mobility

Strength

Front Squat 3×1 to at least 90% then 3×5 tempo front squat (32X1)

Front Squat (at least 90%)

Metcon (Time)

4 rounds: 20 WBs, 15 burpees (rx+ add 4 muscle up). 12 min cap. CF Open 2016 starts next week!

Cooldown

2 mins frog, roll IT bands