What the Helen

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Row

0:30 Glute Bridges

0:30 Plank

1:00 Row

0:30 Single Leg Glute Bridges (0:15 each side)

0:30 Hollow Hold

1:00 Row

0:30 Glute Bridge Walk Outs

0:30 Straight Leg Sit Ups

0:20 Active Spiderman

0:20 Push Up to Downdog

0:20 Child’s Pose (Walking Hands)

0:20 Pigeon Pose (left side)

0:20 Pigeon Pose (right side)

0:20 Forearm Stretches

SKILL

Warm-up (No Measure)

ROW

[Coach: upper body fatigue adds up quickly today! Coach athletes to have arms straight as much as possible during the Row and do most of the work with their legs.]

[Coach: arms straight during the drive, quick pull from the arms and then fast punch to elbows straight as they return into the catch]

Warm-up (No Measure)

PULL UPS

[Coach: athletes to use their hips and a big kick during their kip swing using their whole body not just their arms]

Kip Swing – Pull Up – Kip Swing – Pull Up

Metcon

Metcon (Time)

For Time:

1,200 Meter Row

63 Kettlebell Swings (53/35)

36 Pull Ups

Extra Credit

Turkish Get Up

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