GrowStrong CrossFit – CrossFit
Warm-up
400m run, bear crawl. 15 shoulder bridges, 15 jumping squats. 20 barbell back squat.
Strength
Back Squat 5×5
Back Squat
Conditioning
Metcon (Time)
21-15-9 burpees, KBS (24/16) (rx+ 32/24). 75 DUs between rounds.
Cooldown
dragonfly, lax shoulders, roll hips, roll quads