Workout 7.28.17

Nickname: Holy Helen, Batman!

Cloud 9 CrossFit – CrossFit

Warm-up

10 reps of each or 30 second AMRAP in each movement

-Mountain climbers, Jumping jacks, Hang from bar, KB DL

• High knees, Butt Kicks, Kip swing (or kip swing feet on

ground for jumpers), KB swing to shoulder

• Run in place, Run 100m, Pull-up/jumping, Kb swing

• 100m run, 5 KB swings, 4 pull-ups

WOD

Metcon (Time)

6 Rounds

1 Round of “Helen”

400m Run

21 KB swings 50/35lb

12 Pull-ups

Rest 1 min between rounds
Stimulus: ~20-25 Min working time

• These are fast efforts, not 100% sprint however.

• 30 min time cap

• The run should take less than 2 min, scale distance accordingly.

Scaled:

Option 1-35/20

Option 2-35/20 Jumping Pull-ups

Cashout

• Recommend rolling quads and upper back

• Also if time, lacrosse ball roll on bottom of feet.

Feature Video

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