GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 jumping squats, 10 shoulder bridges, banded ankle mobility w/ box

Strength

Front Squat 5×6 55-65%. Focus on speed – lifts begin on the top of the 3:00, 14 russian twists w/plate AHAP between lifts

Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 4 power cleans (155/105) (rx+ 205/135), 15 WB. On the top of every minute, perform 5 (rx+ 8) russian KBS (32/24 – men can use 65# DB).

Cooldown

200m walk, roll IT band, lax back