GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, banded hip mobility, back squat 8 6 4 2

Back Squat (Back Squat 5×6 55-65%, focus on speed)

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP:

9 WBs

9 Burpee

9 Box Jumps, 24/20

Cooldown

child’s pose, happy baby, pigeon