GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded ankle/hip mobility, banded front rack mobility, BB front squat prep

Front Squat

EMOMx20: 2 front squats every other minute, 10-15s dead hang hold between sets.

Metcon (Time)

“17:00 cap, complete 3 rounds:

400m run, 50 situps, 7 DL (80%)”

Cooldown

calves on stairs, sphinx, childs pose, lax as needed