GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl

Strength

Push Jerk with dip pause – 10×2 every other minute. Between sets, ankle, shoulder or thoracic mobility. Final set has no pause.

Push Jerk

Conditioning

Metcon (AMRAP – Reps)

4 rounds: 40s for ME KB thruster (1x KB 1.5/1), 20s rest, 40s for ME thruster (45/35), 20s rest.

Cooldown

80m walk, KB psoas, roll as needed