GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl. 15 shoulder bridges, 15 jumping squats. 20 barbell back squat.

Strength

Back Squat 5×5

Back Squat

Conditioning

Metcon (Time)

21-15-9 burpees, KBS (24/16) (rx+ 32/24). 75 DUs between rounds.

Cooldown

dragonfly, lax shoulders, roll hips, roll quads