GrowStrong CrossFit – CrossFit
200m run, bear crawl, banded hip or ankle distraction
Back Squat (Back Squat 4×7 between 60-65%, focus on bar speed)
4 rounds: 30 walking lunges w/ 45/25lb plate, 20 burpees to plate (jump to plate). 13 min cap.
frog, pigeon, smash quads with plate