GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 2 rounds: 6 KBS, 6 goblet squats, 4 vertical jumps

Strength

Front Squat max: 3 seconds in bottom, 10 seconds in top – then 80% 3×3

Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 15 KBS (24/16) (rx+ 32/24), 10 box jumps (24/20) (rx+ 30/24).

Cooldown

ankle mobility, smash calves, reclined pigeon on roller