Warm Up-
8 Minutes of Partner bike, make it fun, make it race
30 Air squats with 2 second hold at the the bottom
Strength
Back Squat-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%
Wod-
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Scroll for scaling options.
Post time to comments.
This is a sprint.. all out go, go, go.
Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
Men: 1-pood kettlebell
Women: 12-kg kettlebell