GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 2×1:00 hammstring stretch each side, 2:00 couch stretch each side, lax/softball gluteal suclus (thutt)

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP: 3 Squat clean thruster (115/80, rx+ 185/130), 6 HSPU (rx+ 9 defecit), 200m run, 1 min rest

Cooldown

lax rear delts, neck mobility