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%.

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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


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)


Categories: WOD

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