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

Push Press

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