GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, ankle mobility

Strength

Front Squat 3×1, 2×3 at 80% tempo 5 seconds in the bottom, 10 seconds at the top. (x5x10)

Front Squat (tempo 5 seconds bottom, 10 seconds top)

Conditioning

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Cooldown

frog, dragonfly, open seseame