GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 shoulder bridges single leg, 1:00 box bridge, 10 single leg KB deadlifts

Deadlift (Deadlift find a 6RM, take 2-3 mins rest after 75%)

Metcon (Time)

Within 16:00, complete 6 rounds:

80m sprint

8 KB S2OH each side (1.5/1, rx+ 2/1.5)

30 russian twist (45/25)

rest 1 minute

Cooldown

sphinx, snail, happy baby