GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10x xiao ping, banded shoulder mobility, split prep

Strength

Split Jerk with dip pause – 10×2 every other minute. Between sets, ankle, shoulder or thoracic mobility. Final set has no pause.

Split Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP: 40 WBs, 80 DUs. 5 T2B OTM.

Cooldown

80m walk, stretch calves, smash calves, lax shoulder socket