GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping, half tabata hollow rock, 5 mins mobility prehab

Thanks to CFE Davidson for this WOD. Hey Nate and Tolga!

Metcon (Time)

3 rounds:

run 200m with a WB (20/14lbs)

20 Wall Ball Situps (throw to wall)

run 200m with KB (24/16kgs)

20 KB Situps (hold KB on chest)

25:00 cap

Cooldown

sphinx/seal, soft ball in hip/psoas