WOD

24
Jun

WOD

CrossFit Fulshear – 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

QOD: What was your favorite subject in grade school/high school?

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:

2 Rounds of:

100 Meter Run

10 KBS

6 Pull-ups

Rest 60-90s

Metcon

“Helen”

3 RFT:

400 Meter Run

21 KBS (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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Hypertrophy

“Recovery”

12 Minutes of:

400 Meter easy jog

*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns