GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 single leg shoulder bridges

Strength

EMOM for 20 min (10 rounds):

odd – 2 Box Squat, keep all reps fast, place box at sticking point

even – 6-10 weighted situp (DB or plate)

Box Squat

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP: 5 hang power snatch (95/65), 5 OHS, 10 bar facing burpee.

Cooldown

dragonfly, twisted cross, hamstrings on wall