GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping, banded shoulder mobility, banded hip mobility

Conditioning

Kalsu (Time)

“At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.”

Rx is 95/65, Rx+ is 135/95. Time cap is 25 minutes.

Cooldown

couch stretch, KB psoas