GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle distraction, back squat prep

Back Squat (Back Squat 5×5 for 5RM)

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP: 30 WBs, 30 box jumps, 15 HSPU (scale include 15 DB shoulder press, rx+ 30 defecit), 30 T2B.

Cooldown

dragonfly, roll IT band