CrossFit Carolina Beach – CrossFit
– 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%.
Warm-up
A: Warm-up (No Measure)
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
Metcon Prep
B: Metcon (No Measure)
2 Rounds of:
100 Meter Run
10 KBS
6 Pull-ups
Rest 60-90s
Metcon
C: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L3: (45, 25)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (35, 25 Russian Swings) (Ring Rows)
18:00 Cap
Extra Credit
D: Recovery Breathing (Time)
https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be