GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded ankle or hip mobility

Back Squat (Back Squat 5×5 same weight across (final week))

Metcon (Time)

21-15-9 WB, KBS. 30 burpee buy out. 10 min cap.

Cooldown

roll/smash IT band, dragonfly, roll shoulders