GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, banded ankle mobility

Strength

Front Squat 3×2 then 4×1 at 90%+

Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: 2-4-6-8… HSPU, pullup, burpee, KBS (1.5/1). Rx+ is defecit, c2b, and 2pood

Cooldown

dragonfly, lax shoulder socket, lax butt