GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, PVC shoulder rotation, 10 xiao ping, banded shoulder activation

Strength

In 30 mins find 1RM Push Press and 1RM split jerk

Push Press

Split Jerk

Metcon (AMRAP – Reps)

2 rounds for quality and load: 2 mins DB burpee box over (2x DB), 2 mins weighted K2E (wallball). 1 min rest between rounds. Record reps and load.

Cooldown

80m walk, dragonfly, smash delts