GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded OH mobility, 1 min wall squat, :30 pullup dead hang

Metcon (AMRAP – Rounds and Reps)

4 rounds of 3 min AMRAP with 2 mins rest between of: 5 hang power snatch (95/65, rx+ 155/105), 10 pullups (rx+

C2B), 10 S2OH, 5 front squat.

Strength

Tabata hollow rock / plank (first interval rock, second interval plank) , rest 2 minutes, tabata situp, rest 1 minute, half tabata banded good morning

Cooldown

open sesame, foot to knee stretch, lax as needed