GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 shoulder bridge, 1:00 box bridge

Deadlift Ladder (Weight)

12:00 for DL warm-up, then within 10:00 complete DL: 1 – 5 – 1 – 10 – 1 – 5 – 1. Score is total weight lifted across sets added.

No Thanks (Time)

50 Burpee Box Jumps 24/20.

10 min cap.

Cooldown

child’s pose, lax back and glutes