GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy, lizard-dragon-squat walk, 5 mins mobility prehab

1: Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

2-4-6-8… thruster (95/65)

1-2-3-4… strict pullup (scale to a supine row)

rest 3:00

8:00 AMRAP

rest 3:00

9:00 AMRAP

2: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

3: Metcon (AMRAP – Rounds and Reps)

9:00

Cooldown

80m walk, forearm mobility, 3:00 frog, 2:00 pigeon each side, lax shoulders