GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl. 2 rounds: 10 goblet squats, 10 single leg DL

Weightlifting

Front Squat max: 3 seconds in bottom, 10 seconds in top – then 83% 3×3

Front Squat (tempo)

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP: 5 S2OH (155/105) (rx+ 205/135), 30 situps.

Cooldown

neck mobility, childs pose, lax as needed