GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle distraction

Back Squat (Back Squat 3×3, 1×9 at ~80% for position)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 20 WBs, 20 DUs (rx+ 50).

5 russian KBS OTM (1.5/1, rx+ 8 and 2/1.5)

Cooldown

2 mins frog, soft ball psoas and hip flexor