GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping, 3 wall walk, wrist mobility

Strength

Shoulder Press 5×4 above 80%, ME strict chin ups (supine) between sets

Shoulder Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 5-10-15-20-25… OHS (75/55) (rx+ 115+/80+), box jump (24/20) (rx+30/24).

Cooldown

frog, smash lats, smash quads