GrowStrong CrossFit – CrossFit

Warm-up

400m run, bear crawl, 10 xiao ping, 10 PVC passthrough, 5 PVC reverse activate

Strength

Push Jerk 6×2

Push Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP: 2-4-6-8… burpee box jumps, KBS (24/16) (rx+ 32/24), goblet squat

Cooldown

frog, dragonfly, neck mobility, wrist mobility