Monday, Jan. 27, 2020

Today we will be testing the CrossFit benchmark workout named Helen. We will split the class into two heats so we can keep good standards, count reps, and encourage each other.

012720 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. “Helen” (2 heats)

Three rounds for time:

Run 400 meters (Run starts and ends at line)

21 American kettlebell swings (53/35) Sub Russian Kettle bell swings if mobility prevents good positions 

12 pull-ups (any style) Sub banded or ring-rows

(Reps must be judged and counted for PR board)

D. Cash-out:

Tabata

Front plank

Flutter kicks