GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 5 mins mobility prehab

Metcon (AMRAP – Rounds)

For quality and load:

Tabata style, but rotating each interval:

situps, tricep pushdowns (banded), strict pullups, burpees (no resting at the top), 1- arm Russian KBS. 40 rounds total of :20 work / :10 rest

Cooldown

80m walk, dragonfly, smash tricep on wall, psoas mobility