Workout 5.28.15

Nickname: Helen Shmelen!

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

Back Squat (1-1-1-1-1-1-1)

Establish a 1RM

WOD

Helen (Time)

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

Cashout

Foam Roll, Foam Roll, Foam Roll…

Do some mobility!

Feature Video

CrossFit Class Workout