Helen

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OPEN – PERFORMANCE – FITNESS
“Helen”
3 Rounds: 
400 Meter Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

  • In this classic CrossFit benchmark workout, looking for athletes to choose a weight that the first set of 21 will be unbroken without a doubt.
  • Breaking the sets on the kettlebell up makes for an easier workout.
  • Lighter is harder today, as it allows for unbroken sets and more of a push on the runs. If not able to run, row 500 meters per round.
  • Goal should be under 15min!

ABMAT / BIKE

Alternating EMOM x 10:
Odd Minutes – 20 ABMATS
Even Minutes – 12/9 Calorie Assault Bike

  • At both movements, the ABMAT and the bike, we are to cap ourselves at the :50s mark.

Recovery: Lower your heart rate, ROW/BIKE/WALK

Mobility/ROMWOD/Accessory work

Zachary Hamilton