Helen

26.2 CrossFit – CrossFit

**“You’ll miss the best things if you keep your eyes shut” -Dr. Suess**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
* Times for this cardio, gymnastics, and weighltifting workout range from about 7-15 minutes

* With a lower volume of reps, we get the most out of this piece by really pushing the intensity

* This means pushing for faster runs and big sets inside