GrowStrong CrossFit – CrossFit
Warm-up
200m run, bear crawl, 10 jumping squats, 1:00 wall squat, banded hip or ankle mobility
Back Squat (10×3)
“EMOMx10
3 Back Squat 60-70% (heavier than last week)”
time: Metcon (Time)
“WIthin 16:00 complete:
6 rounds: 4 strict pullups, 8 HSPU.
then:
AMRAP 15 T2B, 200m run
scale pullups to 2x ring row, HSPU with box and DB push press
Two scores.”
AMRAP: Metcon (AMRAP – Rounds and Reps)
Cooldown
twisted cross, snail, sphinx