GrowStrong CrossFit – CrossFit

Warm-up

coach’s choice, Helen with 15 min cap.

Helen (Time)

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

Strength

rest 5 mins, then:

5x 1 min plank, 2 min rest. WIthin rest period complete 10 RDL with KBs or DBs