GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 shoulder bridges, 1:00 box bridge

Deadlift (Deadlift 5×5 for 5RM)

Metcon (AMRAP – Rounds and Reps)

9 mins for quality and load: 8 strict pullups (supine ring row scale), 8 push jerk (75%), 200m run

Cooldown

calf stretch, dragonfly