GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 1 min bottom squat, 1 min banded ankle distraction each side, back squat 8,6,4,2

Strength

Back Squat 6×3 85-90%

Back Squat

Conditioning

Metcon (Time)

1-2-3-2-1 rounds of cindy, 30 DUs after each round. 12 min cap