GrowStrong CrossFit – CrossFit

Warm-up

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

Back Squat (Back Squat 5×5)

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP: 50 WBs, 60 DUs, 70 KBS (1.5/1, rx+ 2/1.5).

Cooldown

dragonfly, roll IT band, roll glutes