05/20/2019

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Helen is a WOD designed to be completed in under 10 min. If you want to hit this Rx today, and can finish in sub-15, that will be fine. We want constant movement and unbroken reps on everything, if possible. The runs have to be done quickly, and unlike most WODs with a run, this is NOT going to be the ‘rest’. Transition speed is critical to getting a good time, so make sure you move directly to the next movement.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L3 – 53lbs/35lbs

L2 & L1 – Reduce run distance to complete under 2:15, Scale KB weight and PU reps to complete 1st round unbroken, or use band assisted PUs.

Cool-Down

Metcon (No Measure)

2. Horizontal Pull-up Accessory Work and Core

100 Seated band PVC rows

1:30 Elbow plank

Stretch

1:00 Kneeling forearm stretch

1:00/1:00 Heel toe hamstring stretch