MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
2:00 Jump Rope
-into-
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)
**2. Workout Prep**
2 sets
100m Run (workout pace)
7 Kettle Bell Swings (add weight each set)
5 Pull Ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes
STIMULUS and GOALS
An old classic CrossFit workout! “Helen” will never disappoint , workout is meant to be at high intensity where athletes will be in the fight of their lives to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.
Accessory Work
Core Work v-up/flutter kicks
5 rounds
10 v-ups
20 flutter kicks
30 seconds rest between rounds