GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy, 20 situps

Strength

EMOMx12: 10 situps, 6 slam ball shoulders. Weight the situps with an implement [heavy] of your choice on your chest.

Metcon (Time)

21-15-9 wallballs, Russian KBS (2/1.5).

800m run buy out.

15:00 cap.

rx+ is 30/20 ball and heavier KB

Cooldown

2 mins frog, 2 mins pigeon both sides