GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao ping, banded shoulder activation

Shoulder Press (Shoulder Press 6×3 with 1 ME ring row between sets)

Metcon (AMRAP – Rounds and Reps)

4 rounds of: 3 min AMRAP, 1 min rest:

15-10-5 KBS, WB, pullup (scale jumping, rx+ is heavy KB and/or WB).

Cooldown

80m walk, dragonfly, lax shoulder sockets