GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 shoulder bridge, OH mobility, snatch balance prep

Strength

OHS 8×2, between each set perform 2 snatch balance (non-heaving)

Overhead Squat

Conditioning

Metcon (Time)

21-15-9 DL (225/155) (rx+ 315), 50 DUs after each round. 8 min cap.

Cooldown

childs pose, lax back