Warm Up
Repeat For 5 Minutes
100m Run
12 Band Good Morning
12 Band Pull Rows
20 Second Dead Han
Strength – Front Squat
3 Sets X 8 Reps @ 60% 1rm (RPE 6)
Every 3 Minutes On The Minute
WOD
Helen
3 Rounds for Time (Time Cap 13 Minutes)
COMPETITVE
400m Run
21 KB Swings (50/35)
12 Pull Ups
PERFORMANCE
400m Run
21 KB Swings (35/25)
12 Jumping Pull Ups
LIFESTYLE
200m Run
21 KB Swings
12 Ring Rows
Classic Crossfit Workout
Heavy Posterior Chain Fatigue
Every 1 Minute On The Minute X 3 Rounds
1). 8 Plate Front Raises
2). 30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Upper Back Stretch On Rig