GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle mobility, 10 jumping squats

Strength

EMOMx20

even: 2 Back Squat (at least half above 80% 1RM)

odd: rest

Back Squat

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP: 15 WBs, 15 DUs (rx+ 30), 10 T2B

Cooldown

frog, pigeon, roll IT bands