GrowStrong CrossFit – CrossFit


200m run, bear crawl, banded hip or ankle mobility


EMOMx10: 1 back squat OTM, then

EMOMx10: 2 back every other minute

do not exceed 80% of 1RM

Back Squat

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP: 3-6-9-12….

slam ball shoulders, T2B. Complete 20 DUs after each round.


lax ball hips, shoulder socket, delts on wall