GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao ping

Strength

5 sets for max reps: ring row (supine if possible), true pushup (hands and feet elevated with plates/boxes)

Metcon (AMRAP – Reps)

ring rows

Metcon (AMRAP – Reps)

pushups

Conditioning

Metcon (Time)

2 rounds: 400m run, 25 box step ups w/ KB, 25 KBS (1.5/1 rx+ 2/1.5). 13 min cap.

Cooldown

smash quads, KB psoas, open sesame