27 May

GrowStrong CrossFit – CrossFit Warm-up 200m run, bear crawl, 10 xiao pings, BB snatch prep Hang Snatch (Hang Squat Snatch 5×3, no dropping between reps) Metcon (AMRAP – Rounds and Reps) “10:00 AMRAP 5 Power Snatch (95/65, rx+ 135/85), 10 hand...

26 May

GrowStrong CrossFit – CrossFit Warm-up 200m run, bear crawl, 10 xiao pings, banded shoulder activaton Shoulder Press (Shoulder Press 5×5, ME strict pullups between sets) Metcon (Time) “For time, 14:00 cap: 400m run, 30 T2B, 400m run, 20 T2B, 400m run,...

25 May

GrowStrong CrossFit – CrossFit Warm-up 200m run, bear crawl, 10 jumping squats, 10 single leg bridge Squat Clean (EMOMx10 1 squat clean between 85-95%) Metcon (AMRAP – Rounds and Reps) “11:00 AMRAP 10 box jumps, 10 burpees, 10 burpee box jumps. Rest...

24 May

GrowStrong CrossFit – CrossFit Warm-up 200m run, bear crawl, banded hip or ankle mobility Back Squat (Back Squat 4×4 between 75-85%) after each set perform 4 plank-to-pushup Metcon (Time) “For time, 9:00 cap: 104 WBs, 52 pullups. “ Cooldown 80m...

23 May

GrowStrong CrossFit – CrossFit Warm-up 200m run, bear crawl, 2 rounds cindy, KB squat clean prep, DL warmup Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 5 DL (225/145, rx+ 315/205), 30 DUs (rx+ 60), 10 KB hang squat clean (1.5/1, rx+ 2p)one KB, 10 total....