GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip mobility, back squat 8 6 4 2

Strength

Back Squat 5×3 80-90%

Back Squat

Conditioning

Metcon (AMRAP – Reps)

10 min for max reps of WB, push press (135/95). Every time your rep total is a multiple of 25, perform a 200m run. Score is reps

Cooldown

80m walk, smash traps with bar, roll IT band