GrowStrong CrossFit – CrossFit
200m run, bear crawl, 10x xiao ping, banded shoulder activation
Shoulder Press (Shoulder Press 6×3 with 1 ME ring row between sets)
Metcon (AMRAP – Rounds and Reps)
4 rounds of: 3 min AMRAP, 1 min rest:
15-10-5 KBS, WB, pullup (scale jumping, rx+ is heavy KB and/or WB).
80m walk, dragonfly, lax shoulder sockets