WOD: 3.31.18

CrossFit Invasion – CrossFit Classes

Warm-up

STEADY WARM-UP II (No Measure)

3 rounds

Row 1 minute

10 bodyweight lunges

10 air squats

Run 200m

Rounds 2 and 3 instead of bodyweight lunges and air squats do..

10 front rack lunges with bar

5 thrusters

Kettlebell Circuit (No Measure)

2-Rounds of:

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 Half Rotation Switches

10 H2H Swithces

W.O.D.

Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here