GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, DU or TU practice

Strength

5 rounds not for time: 8 weighted situps, 2 efforts of the 5-10-5 shuttle

Conditioning

Metcon (Time)

5 rounds: 5 power snatch (135/95), 12 burpees, 40 DUs. 1 min rest between rounds. 17:00 cap.

Cooldown

ankle stretching on stairs, half frog, full frog