GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 rounds: 10 KB single leg deadlifts, 4 vertical jumps

Metcon (Time)

30 KBS, 400m run, 20 KBS, 400m run, 10 KBS, 10 KB step ups, 400m run, 20 KB step ups, 400m run, 30 KB step ups, 400m run. KB is 1.5/1, rx+ 2/1.5. 30 min cap.

Cooldown

lax shoulder socket, roll IT band