CrossFit HELEN

Monday, June 1, 2015

Coach Zac

(6AM) Karly, Laura, Nick, Dalton and me

Warm-Up

2 rounds of 10 reps of Samson Stretch, Overhead Squat with PVC, Sit-ups, Back-extensions, Pull-ups and Dips.  For the pull-ups, I did 4 strict pull-ups and 6 jumping pull-ups in each round.

Mobility:  Couch Stretch

HELEN:  

3 rounds for time of 400m run, 21 KB swings (53#), and 12 pull-ups.

Based on last week’s metcon, I knew I would struggle with the KB swings and opted for a 35#KB.  This was a wise choice with a good effort required without breaking down from.  I managed the 12 pull-ups in the first round 5-3-3-1 and had to break them down further in round 2.  In the last round I was doing them 1 at a time.  I felt really good about not having to switch to jumping pull-ups.  I finished the workout in 14:03 which is not impressive, but the best effort I had.  The order and the exercise really work together to create a challenging benchmark workout.