GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 rounds cindy

Strength

5 rounds: 30s hollow rock, 30s rest, 30s plank hold, 1:30 rest. After, 2 mins lat smashing each side with barbells on rack. 1 min trap smash each side.

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 200m run, 15 pullups.

Cooldown

dragonfly, smash calves