200806 - CrossFit Benchmark "Helen"

QOTD - Cake or Pie?

WARM UP - 100m Run
10 DB Renegade Row
10 DB Skiers
200m Run
10 DB Renegade Row
10 DB Skiers
Dead Hangs with Shoulder Shrugs

MOBILIZE - Lacrosse Ball Hell
Foot Roll Out

COACH PREP - Review Movements

WOD - “HELEN” benchmark girl WOD
(A: Competitor) / (B: Performance)
FOR TIME
3 Rounds
400m Run
21 KB Swings
12 Pull Ups

(C: Fitness)
FOR TIME
3 Rounds
400m Run/Row
21 KB Swings 35/25
12 Banded Pull Ups or Ring Rows