GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, thoracic mobility as needed

Pause Back Squat (5×3)

squat to depth, 2s pause, ascend as fast as possible

Metcon (AMRAP – Reps)

5 rounds of 1:00 for 8 plyo pushups, ME T2B. 1:00 rest between rounds, Score is T2B. Scaled pushups may cross with both hands

Cooldown

80m walk, lax as needed