Announcements:
- TLC classes start THIS week! Help yourself with better movement! CLICK HERE to learn more.
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Classic CrossFit benchmark workout ”Helen”. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups to splitting work into 2-3 sets as needed. Effort should be around 80-85%.
B) Warm Up/Mobility (3:00 – 15:00)
Run 400 Meters as a group then,
7:00 Minutes of:
Abmat Pizza Game
*For every drop complete 5 air squats, 5 abmat sit-ups, 5 Push-ups
C) Metcon Prep (15:00 – 25:00)
2 Rounds of:
100 Meter Run
10 KBS
6 Pull-ups
Rest 60-90s
D) Metcon (25:00 – 45:00)
”Helen”
3 RFT:
400 Meter Run
21 KBS (53,35)
12 Pull-ups
L3: (45, 25)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (35, 25 Russian Swings) (Ring Rows) 16:00 Cap
E) Cooldown (45:00 – 60:00)
3 Rounds of:
200 Meter light Jog
5 Banded Pulldowns
30 DB Bench Press, neutral (light)