GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded OH mobility

Strength

EMOMx20:

odd: 2 push jerk

even: 5-8 T2B (kipping)

Push Jerk

Metcon (AMRAP – Rounds and Reps)

3 rounds of 3 mins to complete: 400m run, then ME KBS. 1 min rest between rounds. (rx+ heavy KB)

Cooldown

80m walk, childs pose, pigeon