GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 hollow rock, 20 situps, thruster warmup

Metcon (AMRAP – Reps)

4 rounds: 1 min plank, 1 min rest, 30s each side plank, 3 mins rest. Inside the “rest”, complete 1×5 thruster at 80%

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: 20 WBs, 8 HSPU (scale add 8 DB shoulder press). RX+ heavy WB and defecit

Cooldown

dragonfly, softball anterior hip