GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, banded hip or ankle mobility

Front Squat (Front squat 7×2 between 80-90%)

Metcon (Time)

21-15-9 WB, T2B. 5 russian KBS OTM (1.5/1) (rx+ 2/1.5). 10 min cap.

Cooldown

open sesame, lax back