GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 4 rounds: 5 happy feet, tricep smash R or L, banded ankle distraction R or L

Strength

Front Squat max: 3 seconds in bottom, 10 seconds in top – then 85% 3×3

Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 9 T2B, 12 KBS (24/16) (rx+ 2pood)

Cooldown

forearm mobility, smash lats, childs pose