GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 leg swings on rig front/back, R/L, calf stretch on stairs

Speed

1x400m at 80%, 2x200m at 90%, 6x40m sprints with flying start

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 7 S2OH (135/95) (rx+ 185/130), 4 lunges w/ barbell, 15 pullups

Cooldown

open sesame, smash quads, smash calves