GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 20 walking lunges, weighted BB step up prep

Strength

EMOMx21, 7 rounds of:

min 1: 3 Power Clean TnG and 4 box step ups

min 2: 10 weighted situp (plate)

min 3: rest

Metcon (Time)

3 rounds: 400m run, 11 HSPU (rx+ defecit), scale includes DB press. 10 min cap.

Cooldown

stretch calves, couch stretch 2:00 each side