GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl. 15 shoulder bridges, childs pose.

Strength

3 rounds not for time: 10 straight leg deadlift w/ KB, 10 banded good morning, 10 banded pull throughs.

Deadlift 6×3 (all sets between 70-85% 1RM)

Deadlift

Conditioning

Metcon (Time)

50 burpee pullups

Cooldown

lax shoulders, lax hips, lax back