GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 jumping squats, 10 shoulder bridges, back squat 8,6,4,2

Weightlifting

Back Squat 5×5 80-85%

Back Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 200m run, 9 pullups, 9 DL (185/135)

Cooldown

dragonfly, seated fold, calf mobility