Workout 4.6.15

Nickname: Helen of Troy

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

Metcon

Helen (Time)

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

Cashout

Weighted Plank Holds (3 Rounds for time)

Hold a Plank position with a 45/25# plate on your back. Rest 1:00 between rounds.

Feature Video

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