GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 2 rounds: 10 KBS, 10 banded pull through, 1 min shoulder stretch each side

Conditioning

Metcon (Time)

8 Rounds with 1 KB (24/16) (rx+ 32/24):

4 Cleans

10m Front rack walk (length of rig)

8 Shoulder to over head

10m Front rack walk

8 Walking lunges front rack

10m Front rack walk

8 Front squats

Each round unbroken, rest as needed. 30:00 cap

Cooldown

400m walk, roll lats, smash traps w/PVC, roll glutes