GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip mobility, back squat 8 6 4 2

Strength

Back Squat 7×1 above 90% with 10s walk out before reps at 110% of current rep.

Back Squat

Conditioning

Metcon (Time)

5 rounds: 80m sprint, 15 WB, 30s rest. 10 min cap

Cooldown

frog, cat pulling tail