GrowStrong CrossFit – CrossFit

Warm-up

bear crawl, thoracic mobility, banded squats (around knees), side shuffle banded, squat snatch prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

“mini nancy” 25 min AMRAP: 200m run, 10 OHS (95/65). 1 min rest between rounds.

Cooldown

smash lats on bar, smash calves on bar, roll quads