GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping each arm, 10 PVC passthrough, 5 reverse PVC activates

Strength

Push Press 5×3

Push Press

Conditioning

Metcon (Time)

2 rounds: 400m run, 60 DUs, 25 step ups (20′ box) w/ 24k/16k KB (rx+ 32/24). 12 min cap.

Cooldown

reclined pigeon, roll calves, roll IT band