U Turn CrossFit – CrossFit

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Warm-up

(No Measure)

Deadbug → Plank → Plank Push-up → Spiderman Stretch → Arrow → Upright Shoulder Retraction → Twist

Then,

10 Back Squat with Empty Bar

Strength

Back Squat (8 x 4 at 80% of 1 Rep Max + 5# – 10#)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups