GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle mobility, back squat warmup

Back Squat (Back Squat 4×6)

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP, rest 1 min, repeat: 6 ball slams (50/30), 6 ball shoulders, 10 HSPU (rx+ deficit).

Cooldown

dragonfly, frog, extended arm child’s pose