GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao ping each arm, banded shoulder mobility

Shoulder Press (5×1 for 1RM)

Shoulder Press (3×3 same weight across)

Metcon (Time)

Complete in any order: 1200m, 60 T2B

Cooldown

smash calves, smash lats, childs pose