GrowStrong CrossFit – CrossFit
200m run, bear crawl, PVC shoulder rotation, 10 xiao ping, banded shoulder activation
In 30 mins find 1RM Push Press and 1RM 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.
80m walk, dragonfly, smash delts