GrowStrong CrossFit – CrossFit

Warm-up

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

Front Squat (Front Squat 3×3, then 1×9 for popper position)

Metcon (Time)

3 rounds: 80m run, 10 thursters (95/65), 10 bar over burpees. 1 min rest between rounds.

Cooldown

roll IT band, roll lats