GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle distraction

Back Squat (Back Squat 4×7 between 60-65%, focus on bar speed)

Metcon (Time)

4 rounds: 30 walking lunges w/ 45/25lb plate, 20 burpees to plate (jump to plate). 13 min cap.

Cooldown

frog, pigeon, smash quads with plate