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.
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
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.
Metcon (No Measure)
2. Horizontal Pull-up Accessory Work and Core
100 Seated band PVC rows
1:30 Elbow plank
1:00 Kneeling forearm stretch
1:00/1:00 Heel toe hamstring stretch